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They’re a useful all-in-one home strength training solution, but it’s good to know how to use adjustable dumbbells…
Lockdown emphasised the usefulness of having a home gym set-up. Freeing yourself of the need to go to the gym means you could get your strength training in day or night. And that’s just as useful now as it was during the pandemic.
But who has room at home for a large collection of weight training kit? And who can afford it? A set of dumbbells covering a useful range of weights can take up significant floorspace, and burn a hole in your wallet. So adjustable dumbbells are a no-brainer if you want to set up a small – and relatively inexpensive – gym at home.
But to get the most out of you compact home set-up, it’s useful to know how to use adjustable dumbbells.
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There’s no question that adjustable dumbbells offer more flexibility and versatility than their fixed counterparts. They give you a wide range of weights to chose from in a smaller footprint than the same range in normal dumbbells would require. There are various types of adjustable dumbbells available, using different adjustment methods and covering a diverse weight range. However they all let you decrease or increase the pressure quickly and in small increments to fine tune your workout.
Choose your weapon
First you need to find a set that covers your required weight range. So bear in mind the kind of exercises you intend to use them for. Are you going for big strength gains or just looking to get leaner? If you are just starting out you’ll probably be tempted to go lighter. Remember that you will get stronger and be able to lift heavier weights as you progress so bear this in mind. Choosing dumbbells that reach from 5lb to 50lb each, for example, will give most people all the room they need to improve their strength.
There are also plate dumbbells, which are a low cost adjustable option that cover a range of weights. However, removing the plate to vary the weights can be time consuming. You can’t adjust them on the fly as you can with proper adjustable dumbbells.
Adjusting the dumbbells
The method by which you modify the weight differs widely between models. The Bowflex SelectTech adjustable dumbbell uses a straightforward dial on the end; the XMark Fitness has a lever on the top that slides back and forth to select the correct weight; while the PowerBlock system has a selection pin that slots into the desired weight to free it from the rest of the unit.
There’s a wide choices of weight ranges and increments of adjustability too. The PowerBlock system goes from 5lb to 50lb, in 5lb increments; the Bowflex SelectTech from 5lb to 25lb in 2.5lb increments; and the Universal PowerPak, from 4lb to 10lb then in 5lb increments to 45lb.
Whatever exercises you intend to perform, it’s important to warm up beforehand. Your muscles are like elastic bands, and Intensive exercising with cold muscles is likely to result in pulls and tears. If they are warmed up your muscles are more flexible and able to perform better while reducing the risk of injury.
Exercises
Once you are set up with your adjustable dumbbells you are good to go. To begin with you can use them just as you would a standard set of dumbbells. But by utlising their entire range you can quickly tap into a range of exercises and blend different types of workouts into a single fitness session.
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For example, you can maximise the benefit of your adjustable dumbbells by going from a few pounds for lateral raises or Cuban dumbbell presses to loading up for bench presses and lunges. Just remember, to feel the full benefits of adjustable dumbbells you should be following a proper training plan.
For example your workout could look like this: dumbbell shoulder presses using 10lb weights; bent over rows using 25lb weights; standing lateral raises with 10lb weights; dumbbell pullovers with a 15lb weight. These moves are all different and require different weights. And when your muscles get stronger, you can adjust the pressure on your dumbbells to keep working your body and keep seeing results.
Adjustable dumbbells are also a good choice for drop sets. Drop sets are when you work your way down to a lighter weight after using a higher weight in order to increase intensity/fatigue. Using adjustable dumbbells means there is less interruption between switching weights than with fixed dumbbells.
By incorporating smart training techniques such as changes in tempo or time under tension you can use your adjustable dumbbells in an almost infinite variety of ways. So you can build just as much muscle as you can with more substantial fitness kit – often more efficiently (and definitely most cost effectively).
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