What are dumbbells used for?

Dumbbells can be used for a variety of exercises, ranging from beginner to advanced movements. Because they come in a variety of different weights, it means they’re accessible for both multi and single joint exercises.

You can train just about every muscle group with dumbbells because they can be used for both push and pull movements. Holding dumbbells will also be a test of your grip strength too. The knurling on the handles of the dumbbells has been designed to help grip the dumbbells, especially as the weight increases and your grip strength is tested.

Unilateral movements: These are exercises that are performed one side as opposed to both, for example single arm and leg exercises. Examples of unilateral movements include:

• Single leg squats
• Single arm row
• Standing single arm shoulder press
• Single leg romanian deadlifts

Including unilateral movements in your training reduces the chance of muscle imbalance. Many of us have a dominant side when it comes to strength, doing single-sided movements will help to combat this.

Stability: Dumbbells are an excellent piece of equipment for improving your stability and core strength. When you use free-weights, you need a certain amount of stability in the joints to allow you to control your movements.

Different types of dumbbells

It’s easy to become confused by which dumbbell to choose because they come in all different shapes and sizes, so we’ve whittled down the main differences:

Shape

Usually dumbbells come in two shapes, round or hexagonal (known as hex dumbbells). There isn’t much difference between the two, except hex dumbbells won’t roll on the floor. This can be an advantage in terms of safety, as the dumbbells won’t cause as much of a trip hazard. Hex dumbbells can also be used for floor dumbbell exercises such as renegade row and push ups.

Fixed vs adjustable

Another thing to consider when purchasing dumbbells is whether you want a fixed or adjustable weight. Fixed weights come in a variety of materials and weights from 1kg upwards. With fixed dumbbells there is no need to waste time adjusting between sets. Whereas adjustable dumbbells can be a cost effective solution to having more weight without paying for extra dumbbells. Adjustable dumbbells are also advantageous for home gyms where less space may be available.

DUMBBELL COSTS

One factor that will influence your decision is the price. Adjustable dumbbells are the most cost-effective way to vary the weight without splashing out on extra dumbbells. However, if you have the budget then, rubber dumbbells are your best bet and will make workouts a lot more enjoyable with no wasted time making adjustments between sets. If you are fitting out a commercial gym or studio and want the ultimate dumbbell solution with the best impact resistance, then go with urethane.

DO I NEED ANYTHING ELSE?

The best thing about dumbbells is that you don’t need anything else to use them. Unlike a barbell, where you need to buy bumper plates and clips to increase the weight, you don’t need to purchase any extra pieces of kit with a dumbbell. This makes them the perfect piece of equipment for home workouts.

If you have adjustable dumbbells and want to increase the weight, you can always purchase extra plates separately.

WHICH WEIGHT IS RIGHT FOR ME?

Now comes the final decision, which dumbbell should you choose? Hopefully the information above has helped you narrow down your options, but there are some final things you should consider when it comes to choosing dumbbells:

Cost: One factor that will influence your decision is the price. Adjustable dumbbells are the most cost effective way to vary the weight without splashing out on extra dumbbells. However, if you want to spend more, urethane dumbbells are your best bet.

Space available: If you’re kitting out a large space then you have more options. You can choose a range of weights and include one or more dumbbell racks to store them. If however you are short on space, a fixed set or adjustable dumbbells are more suitable.

Goals: The purpose of your training will also have an impact on the dumbbells you choose. If you’re a beginner then lighter weights might be the most applicable option. As your strength gradually improves, you will want to increase the intensity of your training. This can be done by increasing the number of repetitions performed or increasing the weight of the dumbbells.

Hopefully we’ve managed to give you some clarity regarding the different types of dumbbell available and which ones are best suited to your environment and training needs.
a 1kg dumbbell could be a good starting point, but consult an expert.

If you are unable to decide on just one weight, you can look at a whole dumbbell set with rack for a range of weights and also storage.