Do you want to build muscle, but can’t go to the gym? Working out at home, with regular training, you will achieve no fewer results. All you need is adjustable dumbbells.
- 1 Our Top List 15 Best Adjustable Dumbbell Sets for Home Gym Workouts – Editor’s Choice
- 1.1 1# ATIVAFIT Adjustable Dumbbell
- 1.2 2# Grit Adjustable Dumbbells Set
- 1.3 3# Bowflex Two Adjustable Dumbbells SelectTech 552
- 1.4 4# FLYBIRD Adjustable Dumbbells
- 1.5 5# DDFE Adjustable Dumbbell Barbell Lifting Set
- 1.6 6# Hhusali Adjustable Dumbbell with Fast Automatic Adjustable and Weight Plate for Body Workout Home Gym
- 1.7 7# Yes4All Adjustable Dumbbells
- 1.8 8# Bayou Fitness Adjustable Dumbbell
- 1.9 9# Adjustable Dumbbell Weights for Gym Home
- 1.10 10# RUNWE Adjustable Dumbbells Barbell for Men and Women with Steel Connector
- 1.11 11# HOMBOM Adjustable Fitness Dumbbells Set
- 1.12 12# ATIVAFIT Adjustable Dumbbell
- 1.13 13# FASESH Dumbbells Barbell Set
- 1.14 14# Merax Deluxe Adjustable Dumbbell with Weight Plates for Home Gym
- 1.15 15# Nice C Adjustable Dumbbell Barbell Weight Pair
- 2 Benefits of Buying Workout Dumbbells
Our Top List 15 Best Adjustable Dumbbell Sets for Home Gym Workouts – Editor’s Choice
Here’s a detailed tutorial on how to choose Adjustable Dumbbells for your home workout. The benefits of free weights for muscle development, fat burning, and strength are few in doubt. Dumbbells are versatile, effective, and very convenient equipment for strength training and muscle building at home.
1# ATIVAFIT Adjustable Dumbbell
Workouts at home can be as effective as in the gym. You will be able to progress and gradually increase the load on all muscles in your body thanks to the ATIVAFIT adjustable dumbbells. Each dumbbell is adjustable from 11 to 71.5 pounds. These are high-quality sports equipment that does not rust and resists corrosion. The bar is non-slip and provides a comfortable grip.
2# Grit Adjustable Dumbbells Set
This is simple and easy-to-use exercise equipment for your home workouts. You can practice both indoors and outdoors in the fresh air. Due to the fact that these are adjustable dumbbells, you can gradually increase your physical activity. These dumbbells are adjustable from 11 to 55 Lbs.
3# Bowflex Two Adjustable Dumbbells SelectTech 552
This type of dumbbell is the most popular among athletes. Includes 2 adjustable dumbbells from 5 to 52.5 lbs. The plastic casing of the discs will protect your floor from scratches and damage. The comfortable handle will keep your palms from sweating. The dumbbell body is odorless.
4# FLYBIRD Adjustable Dumbbells
Pump every muscle in your body with these adjustable dumbbells. These dumbbells are adjustable from 5 to 25 pounds. You can quickly change your weight during your workout. It is convenient to do it even with one hand.
5# DDFE Adjustable Dumbbell Barbell Lifting Set
These bright yellow dumbbells can also be used as a barbell. To do this, you just need to connect them using the connecting rode. By purchasing these adjustable dumbbells, you will get the exercise you need at home. The total weight of the dumbbells is 40.4 lbs.
6# Hhusali Adjustable Dumbbell with Fast Automatic Adjustable and Weight Plate for Body Workout Home Gym
A very compact kit that replaces the dumbbell range in the gym and takes up a little workspace in your home. In a couple of seconds, you can change the weight of the dumbbells from 5 to 25 pounds. Small tuning steps and instant switching are what can turn supportive exercise into an enriching sport workout.
7# Yes4All Adjustable Dumbbells
With these adjustable dumbbells, you will be completely safe during your workout. Thanks to threaded ends with star-lock collars, you can also quickly change weight. The dumbbells are compact so they can be easily hidden under a bed or in a closet.
8# Bayou Fitness Adjustable Dumbbell
Now you do not need to purchase several dumbbells. These adjustable dumbbells allow you to develop and increase your training weights at home. Adjust 10 to 50 pounds. The dumbbells are of Heavy-duty chrome-plated steel construction. They are also equipped with a dedicated storage tray.
9# Adjustable Dumbbell Weights for Gym Home
You will get 15 different weights in one dumbbell. They are adjustable from 5 to 52.5 pounds. The dumbbell material will not rust or corrode. You just need to turn the dial to change the weights.
10# RUNWE Adjustable Dumbbells Barbell for Men and Women with Steel Connector
These are adjustable dumbbells and barbell one-dimensionally. Attach the Steel connector to the dumbbells for a full-body barbell. Thanks to the plastic-coated weight plates, your floor will be scratch-free.
11# HOMBOM Adjustable Fitness Dumbbells Set
These adjustable dumbbells are made from polyethylene and a cement mixture. Choose from 12.8 to 88 pounds. For better leg muscle work, assemble the barbell with a connecting rod. It is covered with foam, therefore, has a comfortable grip. To prevent your hands from slipping, the handles of the dumbbells are covered with rubber.
12# ATIVAFIT Adjustable Dumbbell
Forget about buying new dumbbells after you’ve gotten more exercise. Thanks to the adjustable dumbbells, you have all the weights you need at home. They are adjustable from 5.5 to 27.5 pounds. They are small so they are easy to store indoors.
13# FASESH Dumbbells Barbell Set
Use this set as a dumbbells and barbell. It comes with a connecting bar which allows you to quickly and easily convert dumbbells into a barbell. You can do any weight-bearing exercise to lose weight or build muscle.
14# Merax Deluxe Adjustable Dumbbell with Weight Plates for Home Gym
These dumbbells offer you 12 weights to choose from. Adjust weight on adjustable dumbbells from 11 to 88 pounds. They have a 6.6-pound step. This is the ideal home workout option that allows you to build your muscles.
15# Nice C Adjustable Dumbbell Barbell Weight Pair
If you are still wondering what to buy: dumbbells or a barbell, I have a solution for you. Now you will have both in your home gym. These adjustable dumbbells easily convert into a barbell. Just use the connecting bar and you will have a barbell. The minimum dumbbell weight is 0.6 lbs and the maximum is 11 lbs.
Benefits of Buying Workout Dumbbells
Dumbbells are actually the most effective tool for developing muscles throughout the body.
This is absolutely universal equipment: with a pair of dumbbells, you can perform at least several dozen exercises and their varieties:
- Dumbbells are compact, making them suitable for home workouts.
- Dumbbells are reasonably priced with very long service life.
- This is a fairly mobile inventory, you can take them with you to the dacha, on a trip, when you move to a new apartment, in order to continue to train effectively regardless of life circumstances.
- Dumbbells are effective not only for strength training but also for interval and cardio workouts to burn fat.
Benefits of Adjustable Dumbbells in Sports
Dumbbell exercises are safer than barbell exercises. For a simple example, let’s compare a bench press with a dumbbell and a barbell. If this exercise is done with dumbbells, then the load on the elbow and shoulder joints is less, because they are not fixed in one position.
Dumbbells are a good solution for those who want to do sports at home. Not everyone has the opportunity to regularly go to the gym, which has all the equipment for training. If there is a lot of space at home, then, of course, you can arrange your own gym, but, as a rule, this is not available for many, so you have to be content with small. Dumbbells in such a situation will be excellent assistants during sports at home. The dumbbell weights can be changed from minimum to maximum.
Dumbbells make it possible to train the left and right sides of the body separately so that the limbs can perform loads of the same number and intensity. If your arms are differently strong, then with the help of exercises with dumbbells, you can even out the imbalance in strength. If you engage with a barbell, then in this case there will always be more load on one of the limbs, but when exercising with dumbbells, the load will go the same way.
In addition, many exercises will still be safer to perform with dumbbells. For example, if, in the process of reverse lunges with dumbbells, if you lose balance, you can remove the dumbbells without any problems. If you do lunges with a barbell, then if you lose balance, the risk of injury increases. Therefore, if you are a beginner in sports, then all the more you should not grab the barbell yet, and practice at first and even in the future with dumbbells, just change their weight over time, taking more.
What Weight of Adjustable Dumbbells Should I Choose?
For the first time, men can use adjustable dumbbells of 20-25 kg, this weight should be enough for beginners to practice at home. A further increase in the weight of the shells is possible by having wights of 5 kg, 7.5 kg, and 10 kg (as progress progresses, a dumbbell of 30-40-50 kg will no longer seem exotic).
The adjustable dumbbells are so convenient that you can always increase the weight of the apparatus simply by purchasing additional pancakes. Of course, men’s dumbbell bars should be long enough to accommodate the pancakes. For men, it is better to take the maximum length of the dumbbell bar (35 cm or more).
For Women and Teenagers
Women usually buy 10 kg adjustable dumbbells, this weight should be enough for beginners to practice at home. It is advisable to have a small weight plate in the set of 0.5-1 kg. Larger steps in changing loads can make it difficult for a woman to work out by making the shells overly heavy. Over time, muscle strength will grow and it will be possible to buy 5 kg of pancakes to increase the load.
Recommendations for women are also true for teenagers. It is advisable to start training in adolescence with comfortable weights and under the supervision of a trainer.
How to Determine Exercise Dumbbell Weight?
When training in a bodybuilding-style in most exercises, the weight of the apparatus should be selected so that 6-12 repetitions “almost to failure” can be performed. This is how it will be possible to achieve the time spent under load, which is necessary to trigger the mechanisms of muscle growth. Too few repetitions (less than 5) can increase strength, but will not lead to a noticeable increase in muscle mass.
In some movements (dumbbell bench press, squats, biceps curls), the 5×5 approach-repetition scheme gives good results – you get a good increase in both mass and strength. And of course, the weight should be chosen so as to perform the required number of repetitions technically clean and without cheating.
Can You Build Muscle at Home?
In strength training, motivation is extremely important – you need the very “fire inside” that forces the athlete to grab the weights over and over again and do the whole range of approaches and repetitions, overcoming laziness and temptations. If you have the motivation, even with the simplest equipment, there is a chance to achieve success in training, provided, of course, that your training, rest and diet are correctly structured.
General rules for training with dumbbells:
- Before the main approaches, a warm-up must be performed.
- Work sets should be intense enough to trigger an anabolic response (if you’re working on muscle growth).
- For muscle growth, do exercises with heavy dumbbells for 8-12 repetitions in 4-5 sets.
- To burn fat and light muscle tone, do exercises with light dumbbells for 15-20 repetitions in 3-4 sets.
- Exercises and their options need to be changed from time to time to avoid the muscles getting used to the loads.
- Training stress should alternate with adequate recovery periods, which, in turn, consists of two “components” – rest and nutrition.
- Training should be regular, with a systematic increase in loads.
- It is important to follow the correct exercise technique.
- For weight loss and fat burning, cardio workouts with adjustable dumbbells should be performed 1-2 times a week.
Adjustable dumbbells will not only help you gain high-quality muscle mass in a short period of time but also allow you to correct your posture and technique in some movements. The ATIVAFIT Adjustable Dumbbell is the ideal choice. They offer a large range of weights and are made from quality materials.
European and world record holder in different versions: UPO (EPA, IPA), WPC, GPF, UDFPF (WDFPF), WPA and others.
- World and European Powerlifting and Bench Press Absolute Champion
- More than 50 world records
- Master of Sports of International Class
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About the author: Each article on our website is checked and edited by a professional and expert in the field of sports (boxing, athletics and weightlifting). Nikolai Sergeev is a multiple world champion and record holder: during his sports career Nikolai set more than 50 world records among youth, juniors, adults, in different weight categories and in different versions (NPA, IPA, WPC, GPF, WUAP, WPA, IPO, RPS, etc.). The author has more than 30 victories and more than 30 gold medals received at competitions of the international level, the European and World championships. Read more at «About» page. Official website / Wikipedia.
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