Grab your dumbbells and get ready to target your back with these recommended exercises from The Movement Blueprint founder Harvey Lawton.

“The best dumbbell back exercises for you will be very individual,” says Lawton. “That’s because certain movements and exercises will suit one person far better than another due to their biomechanics and other structural presentations.

“But in general the best dumbbell moves for a stronger back are those that recruit the full back and kinetic chain into the movement – think larger, compound movements that rely on strength, stability and mobility at various joints and muscles. These include the hinge pattern, anteriorly (front) loaded movements e.g a Zercher or goblet, drags and carries. Additionally, movements that effectively isolate muscle groups within the back – such as the lats or rear delts – can be hit hard with the single-arm row. Subtle positional changes to the row will also help bias different muscles in the back too.

Try the Jordan Fitness Premium Urethane Dumbbells

BUY IT NOW:

$52-$1,553 / £42-£1,260 / jordanfitness.com

“Training with dumbbells or free weights provides higher levels of learning for the body, with greater integration of the body’s stabilising systems. On the flip side, machine-based exercises also provide high levels of external stability allowing for higher levels of output from the joints or muscles. On a machine less energy is spent trying to stabilise or react to different forces or stimuli. A big athletic back relies on both fields of play – not just one. My advice is therefore to implement a variety of movements that both integrate and isolate, and watch the muscle pack on!”

What are the best dumbbell exercises for back workouts?

The best dumbbell exercises for a stronger back are those that recruit the full back and kinetic chain into the movement – think larger, compound movements that rely on strength, stability and mobility at various joints and muscles. Here are 13 of the most effective:

• Dumbbell bent-over row
• Dumbbell reverse-grip bent-over row
• Single-arm dumbbell row
• Single-arm dumbbell gorilla row 
• Single-arm supported dumbbell row
• Dumbbell reverse flye 
• Dumbbell renegade row 
• Dumbbell deadlift
• Dumbbell pullover 
• Dumbbell shrug
• Dumbbell swing
• Single-arm dumbbell clean
• Dumbbell snatch 

Keep reading for full instructions on how to perform the best dumbbell exercises for back workouts…

Related content:

1. Best full-body dumbbell workout to try at home
2. Best resistance band exercises for men
3. Try this dumbbell-only leg workout

Dumbbell bent-over row

The dumbbell bent-over row is one of the best dumbbell exercises for targeting your entire back, while also working your core, biceps and shoulders.

How to do the dumbbell bent-over row:

• Using dumbbells involves the same target muscles as the barbell variety, while preventing the stronger side of your body doing more than its share of the work.
• Start with your core braced, your back straight and your shoulder blades retracted.
• Then, bend your knees slightly and lean forwards from the hips.
• Let the weights hang at knee level.
• Pull the dumbbells up to your lower sternum, retracting your shoulder blades to allow the weights to come up to your hips, then lower slowly to the start.

Dumbbell reverse-grip bent-over row

This variation puts extra emphasis on your biceps, making it ideal for adding some extra arm size while you work your back.

How to do the dumbbell reverse-grip bent-over row:

• Stand with your core braced, your back straight and your shoulder blades retracted, holding a set of dumbbells with your palms facing away from you, then bend your knees slightly and lean forwards from the hips.
• Now, pull the dumbbells up to just below chest level.
• Pause, then lower under control. 

Single-arm dumbbell row

The single-arm dumbbell row allows you to go heavy while working both sides of your back and each arm individually for big muscle benefits – one of the best dumbbell back exercises. 

How to do the single-arm dumbbell row:

• First, place your right knee and right hand flat on a bench (or support your right arm on your right knee, leg slightly bent), with your left leg slightly bent and pushed out behind you
• Hold a dumbbell in your left hand with your arm hanging straight down.
• With a natural arch in your back and core braced, lift the weight towards your hip, leading with the elbow.
• Pause at the top before returning to the start. 
• Then, repeat on the other side.

Single-arm dumbbell gorilla row 

This exercise builds strength through the middle and upper back, lats and shoulders while enhancing scapular mobility, plus thoracic and abdominal stability. As well as working your upper back, lower back and biceps, this variation also works your oblique or waist muscles.

How to do the single-arm dumbbell gorilla row:

• Place your dumbbell on the floor, standing just behind it and to one side
• Next, bend your knees slightly, hinge forward from your hips, and reach down and grasp the dumbbell.
• Brace your core and make sure your lower back is slightly arched and not rounded.
• Then, row the weight up and back toward your hip. Lead with your elbow and keep your wrist straight. Make sure your hips and shoulders remain level and do not twist.
• Lower the weight back to the floor and repeat.
• On completing your set, repeat on the other side.

Single-arm supported dumbbell row

One of the best dumbbell back exercises, this isolation move works one side of your body at a time, allowing you to shift more weight as you focus on one arm. Do it with strict form to build muscle, or up the weight and ‘cheat’ the move for high reps to build a grip of steel.

How to do the single-arm supported dumbbell row:

• Set up with one knee resting on a bench and the other foot on the floor, leaning forwards slightly and holding a dumbbell in one hand.
• Row the dumbbell up – focusing on pulling it to your hip, not your side.
• Feel the squeeze, then lower with control.

Dumbbell reverse flye 

Keeping a slight bend in your elbows as you raise your arms to the sides also works your shoulders as well as upper back and core.

How to do the dumbbell reverse flye:

• Holding a pair of dumbbells, and with your feet shoulder-width apart, bend forward at your hips until your torso is nearly parallel to the floor. 
• Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
• Then, keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don’t change the bend in your elbows. 
• Pause, then slowly return to the starting position.

Dumbbell renegade row 

Renegade rows are full-body exercises that activate core muscles such as the obliques, back muscles like the rhomboids, and arm muscles including the triceps. With proper form, renegade rows are one of the best dumbbell back exercises for developing upper body strength while also improving balance and stabilisation.

How to do the dumbbell renegade row:

• Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
• Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
• Alternate sides with each rep.

Dumbbell deadlift

Dumbbell deadlifts primarily work the glutes and the lower back. They also activate the quads, hamstrings, adductors, trapezius and forearm flexors.

How to do the dumbbell deadlift:

• Hold a dumbbell in each hand, and stand with your feet about hip-width apart.
• Inhale and lightly brace your core.
• Lower the dumbbells close to the floor, by leaning forward and bending your knees.
• Then, reverse the movement, and return to a standing position. Exhale on the way up.

Dumbbell pullover 

One of the best dumbbell back exercises, the dumbbell pullover fully engages your lats from start to finish. As a bonus, your core will also have to work hard to keep your torso stable.

How to do the dumbbell pullover:

• First, place a dumbbell upright on one end of a bench.
• Position your upper back side on to the bench.
• Plant your feet and raise your backside up.
• Now, grab the dumbbell with both hands and press it over your head.
• As you look up to the ceiling, slowly lower the weight behind your head, maintaining a slight bend in your elbows.
• When you feel a nice big stretch, reverse the movement, then repeat.

Dumbbell shrug

Build big, strong traps with the dumbbell shrug – the limited range of motion means you can lift heavy as long as you keep to strict form.

How to do the dumbbell shrug:

• You can do barbell shrugs, but using dumbbells allows you to keep your hands by your sides for increased comfort, while also working each side of your upper back individually.
• To start, hold heavy dumbbells by your sides.
• Keeping your core braced, chest up and a natural arch in your back, shrug your shoulders up towards your ears, keeping your arms straight.
• Hold at the top briefly then lower the weights back to the start position.

Dumbbell swing

Swings work your entire posterior chain (the muscles down the back of your body), building strength while also torching through calories, making them one of the best dumbbell back exercises.

How to do the dumbbell swing:

• Stand tall with a pair of dumbbells in your hands.
• Next, hinge from the hips and let the dumbbells fall between your legs – keeping your eyes on the weights at all times.
• Now ‘snap’ your hips to explosively drive the dumbbells up to around chest height, before repeating the movement.

Single-arm dumbbell clean

The single-arm dumbbell clean is a full-body movement that builds power and coordination, as well as the stabilising strength of your lower back.

How to do the single-arm dumbbell clean:

• Begin holding a dumbbell in one hand.
• Then, lower it the floor with a slight bend in your legs.
• Now press your heels into the floor and extend through your legs to stand.
• As you do so, pull your upper body under the dumbbell and bring your elbow forward.
• You should finish in a quarter squat with the dumbbell on your shoulder, before standing tall.
• Reverse and repeat.

Dumbbell snatch 

One of the most explosive dumbbell back exercises, the dumbbell snatch works every muscle in your body for the best results. Plus, it’s also more beginner-friendly than the barbell version. 

How to do the dumbbell snatch:

• First, begin holding a dumbbell in one hand.
• Then, lower it the floor with a slight bend in your legs.
• Next, drive your heels into the floor and explosively stand.
• As you do so, pull your upper body under the dumbbell, but unlike the clean this time you’re going to allow the weight to continue its upwards momentum all the way overhead.
• (You need your legs and hips to be doing the work, not your arm.)
• As the dumbbell passes head height, drop under it and ‘catch’ it with a locked arm as you drop into a quarter squat.
• Stand, compose yourself and repeat.

The post Best Dumbbell Exercises For Back Workouts appeared first on MensFitness.

A pair of the best adjustable dumbbells can help you in more ways than one. If you’re looking to set up a small gym at home, you’ll need a selection of dumbbells that cover a useful range and enable you to do a large number of exercises.

Looking for fixed dumbbells? Check out our roundup of the best dumbbell sets for home workouts

However, trying to cover this range with individual weights will not only take up a significant amount of floorspace, but it’ll burn a hole in your wallet too.

So investing in a set of adjustable dumbbells makes a lot of sense if you want a relatively inexpensive set-up. The initial outlay may seem expensive, but as long as you choose the right set, it should cover all your lifting needs.

For comprehensive strength sessions check out this full-body dumbbell workout

To help you make the best decision, we’ve pulled together the following buyer’s guide, featuring the very best adjustable dumbbells for 2023.

Adjustable dumbbells vs fixed dumbbells

Once you’ve chosen your adjustable dumbbells, just select your weight and you’re good to go. To begin with, you can use them as you would a standard set of dumbbells. But by using their entire range you can quickly tap into a wealth of exercises in one workout.

Learn more about the differences between adjustable dumbbells and fixed dumbbells

It goes without saying that adjustable dumbbells offer more flexibility and versatility than their fixed-weight counterparts. There are various types of adjustable dumbbells available, including the classic plate dumbbells that use a removable collar to add and take off weights.

These can be time consuming to adjust, though, which can interrupt your workout. So we’ve concentrated on the best proper adjustable dumbbells – ones that allow you to change weights on the fly.

New to adjustable dumbbells? Check out our guide on how to use them

This lets you get on with the serious business of nailing your reps and getting the right amount of rest between sets and exercises. It also allows you to decrease or increase the resistance in manageable increments to finesse your workout.

What makes a good adjustable dumbbell?

Before choosing adjustable dumbbells, consider the kind of exercises you intend to use them for. Are you going for heavy-weight strength gains, or looking to get leaner with some high-rep conditioning?

If you’re just starting out, you’ll probably be tempted to go lighter. Bear in mind that you will get stronger and be able to lift heavier weights as you progress, though. So before long a maximum weight of 20kg, say, may not be enough to continue seeing improvements.

Put your new kit to the test with the best dumbbell exercises for every body part

Look for adjustable dumbbells with a simple, intuitive selection mechanism, and a wide weight range to give room for progression. Ideally you want a large number of adjustments between the highest and lowest weights, giving you a wide range of options and smaller jumps between weights.

Handle design plays a big part in comfort so look for adjustable dumbbells with wide handles with soft, knurled or patterned grips. The dumbbell’s footprint is worth considering if storage is an issue, and waist-level stands can make changing weights more comfortable too.

When it’s leg day try this dumbbell-only leg workout

BEST ADJUSTABLE DUMBBELLS 2023

(Keep scrolling for full reviews…)

1. Nuobell 2kg – 32kg ($745 / £699 / fitness-superstore.co.uk)
2. Primal Strength Personal Series 34kg (£75 each / musclesquad.com / not available in the US)
3. Bowflex SelectTech 552i Dumbbells (£399 / fitness-superstore.co.uk / international shipping available)
4. MuscleSquad 5kg – 32.5kg (£275 each / amazon.co.uk / not available in the US)
5. JaxJox 22.6kg DumbbellConnect ($499 / £390 / jaxjox.co.uk)
6. BodyMax V2.0 25kg Selectabell 15-in-1 Single Dumbbell (£199 each / powerhouse-fitness.co.uk / not available in the US)

BEST ADJUSTABLE DUMBBELL SET:

Nuobell 2-32kg

BUY IT NOW:

$745 / £699 / fitness-superstore.co.uk

Grip: 4.5/5
Weight range: 5/5
Ease of adjustment: 5/5
OVERALL: 5/5

Weight range: 2kg – 32kg | Increments: 16 | Dimensions: 485 x 185 x 180mm

Simply the best adjustable dumbbell system we had the pleasure of testing.

A seamless twist of the handles allow you to cycle between the different weights in an instant, and there’s no rattling around of weight plates when you’re lifting. The handles have a decent amount of grip (though if there’s one small gripe it’s that it could be slightly better during high-intensity exercises).

All in all, this is a stylish and elegant set of weights that manages to marry good looks with chart-topping practicality.

Read our full Nuobell 2-32kg review

Primal Strength Personal Series 34kg

BUY IT NOW:

£499 / primalstrength.com (not available in the US)

Grip: 4.5/5
Weight range: 5/5
Ease of adjustment: 4.5/5
OVERALL: 4.5/5

Weight range: 5kg – 34kg | Increments: 21 | Dimensions: 542 x 216 x 183mm

You get what you pay for with these Primal Strength 34kg adjustable dumbbells – they’re a high-quality, versatile investment for any home gym user.

Over nearly a 30kg range, you get a whopping 21 different weights to work with. That should satisfy even the most experienced weight trainer.

They’re longer than most adjustable dumbbells, but the slider selection system is a breeze to use and the handles stay comfortable throughout long workouts.

Read our full Primal Strength Personal Series 34kg review

Also check out the Primal Strength Personal Series 25kg With Stand

BUY IT NOW:

£449 / primalstrength.com (not available in the US)

Bowflex SelectTech 552i Dumbbells

BUY IT NOW:

£399 / fitness-superstore.co.uk (international shipping available)

Grip: 5/5
Weight range: 3.5
Ease of adjustment: 5/5
OVERALL: 4.5/5

Weight range: 2kg – 24kg | Increments: 15 | Dimensions: 40 x 20 x 23cm | Warranty: 2 years

Bowflex’s rubber and steel grip is well designed for more explosive exercises and fast-paced HIIT-style workouts.

You can move from 2kg up to 24kg with the simple twist of a dial, and there’s a tray to store the weights and drop them back when you need to add or lose some plates.

Bowflex also offers on-demand strength classes via its JRNY app, so you can put the dumbbells to work with prescribed exercises.

MuscleSquad 5kg – 32.5kg

BUY IT NOW:

£275 each / amazon.co.uk (not available in the US)

Grip: 4.5/5
Weight range: 5/5
Ease of adjustment: 4/5
OVERALL: 4.5/5

Weight range: 5kg – 32.5kg | Increments: 12 | Dimensions: 420 x 210 x 200mm | Warranty: 1 year

With 12 adjustment settings over a 27.5kg range, this MuscleSquad adjustable dumbbell set gives you plenty of options to fine-tune your workouts.

Like its smaller sibling, you simply place the dumbbell on the included dock, turn the dial to your desired weight and start lifting.

Its handle is soft and textured for a comfortable grip and the gripping mechanism works smoothly and securely, too. If you can see past the price, these dumbbells can offer you a one-stop shop for all your strength-training needs.

Read our full MuscleSquad 5kg – 32.5kg review

Also check out the MuscleSquad 2.5kg – 12.5kg Adjustable Dumbbell

BUY IT NOW:

£75 each / musclesquad.com (not available in the US)

Read our full MuscleSquad 2.5kg – 12.5kg review

JaxJox 22.6kg DumbbellConnect

BUY IT NOW:

$499 / £390 / jaxjox.co.uk

Grip: 4/5
Weight range: 4.5/5
Ease of adjustment: 5/5
OVERALL: 4.5/5

Weight range: 3.6kg – 22.6kg | Increments: 8 | Dimensions: 495 x 191 x 178mm | Warranty: 1 year | Features: JaxJox app, free 30-day trial subscription, fast-charging USB-C connector

With a digital docking station and performance tracking app, these JaxJox adjustable dumbbells are an impressive piece of kit.

They use a USB-powered digital dock for weight selection and a companion app to suggest exercises and track progress. Just sync the app for real-time data such as reps, weight, sets, time, average power and total volume.

They do the basics well, too – including a robust design, comfortable grooved handles and secure locking plates.

Just remember to charge via USB, or you won’t be able to change weights.

Read our full JaxJox 22.6kg DumbbellConnect review

BodyMax V2.0 25kg Selectabell 15-in-1

BUY IT NOW:

£199 each / powerhouse-fitness.co.uk (not available in the US)

Grip: 4/5
Weight range: 4/5
Ease of adjustment: 4.5/5
OVERALL: 4/5

Weight range: 4.5kg – 25kg | Increments: 15 | Warranty: 2 years

This BodyMax 25kg adjustable dumbbell has one of the slickest designs on the market and is simple to get to grips with.

Its selector pin is one of the simplest weight selection systems we’ve used, and the plates are sturdy and don’t rattle around.

Its knurled grip isn’t as comfortable as some we’ve tested, but the weight markers on the base and its compatibility with the Selectabell Stand V2.0 make weight changing simple and intuitive.

Read our full BodyMax V2.0 25kg Selectabell 15-in-1 review

Also check out the BodyMax 36kg Selectabell 18-in-1

BUY IT NOW:

£269 each / powerhouse-fitness.co.uk (not available in the US)

The post Best Adjustable Dumbbells appeared first on MensFitness.

If you could only own one item of fitness kit for the rest of your life, you’d do well to pick the humble dumbbell. Even the heaviest are small enough to fit in the corner of a room, and you can perform virtually every strength training exercise – and just about every workout protocol – with a dumbbell set.

Test out your new kit with the best dumbbell exercises for every body part 

A dumbbell set can elevate the calorie burn of high-intensity workouts, and help you develop the functional strength and power required for numerous sports.

However, while the dumbbell set is one of the best and easiest bits of home gym kit to snap up, they weren’t all created equal. Generally speaking, for most people’s home workout needs, a rubber-coated ‘fixed dumbbell’ set is going to be the best bet: these tend to be the most durable and forgiving to fragile floors.

More on that here: Adjustable dumbbells or fixed dumbbells

That said, beginners might favour the plate-loaded ‘spinlock’ variety, which tend to be lighter in weight but adjustable – with additional weight plates tending to sit in the 1.25kg-5kg range.

As with any exercise equipment, the options are endless and choosing the right type for you can be bewildering. Which is why we’ve pulled this list together: to help you find the best dumbbell set for your home workout needs.

Discover the best adjustable dumbbells

Best Dumbbell Set For Home Workouts

1. Jordan Fitness Premium Urethane Dumbbells ($52-$1,553 / £42-£1,260)
2. Eleiko Vulcano Dumbbell ($35-$470 / £28-£379 each)
3. Blk Box Rubber Hex Dumbbells ($13-$162 / £12-£154 each)
4. Corength Hex Dumbbell (£11.99-£79.99 each – not available in the US)
5. Mirafit Rubber Dumbbell Set (£34.95-£199.95 – not available in the US)
6. DKN Rubber Hex Dumbbells (£22.99-£239.99 – not available in the US)

Keep reading for our full reviews of the best dumbbell sets for home workouts in 2023…

RELATED CONTENT:

1. Home dumbbell HIIT workout for a full-body fat burn
2. Best dumbbell exercises and workouts for every body part
3. Best full-body dumbbell workout to try at home

Jordan Fitness Premium Urethane Dumbbells

BUY IT NOW:

$52-$1,553 / £42-£1,260 / jordanfitness.com

Pros:

• Excellent weight range
• Floor-friendly design

Cons:

• Expensive

Grip: 5/5
Durability: 4.5/5
Weight range: 5/5
OVERALL: 5/5

Another option that will reduce the risk of scuffs and damage to your floor, these durable urethane dumbbells can be picked up in pairs all the way up to a monstrous 75kg (if you have £1,260 to spare), or sets ranging from 2.5kg-25kg to 65kg-75kg.

There’s also steel underneath that urethane, which has been heat treated with a handle that offers plenty of metal to grab onto. These are going to appeal to experienced gym-goers who want to lift big, but there’s also a good range of weight options for less seasoned lifters.

Eleiko Vulcano Dumbbell

BUY IT NOW:

$35-$470 / £28-£379 each / eleiko.com

Pros:

• High-grade appearance
• Floor-friendly design

Cons:

• Expensive for a set
  

Grip: 5/5
Durability: 5/5
Weight range: 4.5/5
OVERALL: 5/5

Eleiko’s Vulcano dumbbell sets don’t come cheap, especially as they’re sold individually. You do get what you pay for though: a well-constructed dumbbell that will work for whatever workout you throw at it.

The dumbbells feature chrome steel handles that are sloped and knurled to make sure you can get a good grip even with sweaty hands, while handle length and diameter are accommodating for both smaller and bigger gripping styles.

The ends are coated in protective polyurethane, which softens the sound if you accidentally drop the dumbbells onto the floor. That makes them better suited to home workouts, particularly if you’ve got hard floors and are worried about potential scuffing. Plus, it’s a nice bonus that the polyurethane outer shouldn’t give off any bad smells when sweat comes into play.

From curls to squats to bent-over rows, you have something well equipped to cover the key dumbbell exercise bases, and with weight options ranging from 1kg to 40kg, you have the scope to go light or lift heavy.

It’s going to be pricey to assemble a dumbbell set, but if you just need a single or pair for home use, Eleiko’s Vulcano stands out for all the right reasons.

Need some workout inspiration? Try this dumbbell-only leg workout

Blk Box Rubber Hex Dumbbells

BUY IT NOW:

$13-$162 / £12-£154 each / blkboxfitness.com

Pros:

• Huge weight range
• Sturdy hex design
• High-quality build

Cons: 

• Sold individually
• Pairs of heavier weights can be expensive

Grip: 4.5/5
Durability: 5/5
Weight range: 5/5
OVERALL: 4.5/5

These heavy-duty fixed hex dumbbells go all the way up to 60kg, making them strong options for anyone that wants serious weight to hand. The cast iron frame is covered in rubber to protect floors, and there’s chrome-plated knurled handles to get a good hold of.

That hex-style design means they’re not going to roll around and make them well suited for press-up style exercises. Plus, the lighter weights won’t break the bank, although the dumbbells are sold individually, so a pair of the heavier options is going to set you pack several hundred pounds (£300 for two 60kg weights). However, compared to other options in this list that is surprisingly good value.

Corength Hex Dumbbell

BUY IT NOW:

£11.99-£79.99 each / decathlon.co.uk (not currently available in the US)

Pros:

• Affordable
• Stable design perfect for floor exercises

Cons:

• Relatively light weight range

Grip: 5/5
Durability: 5/5
Weight range: 4/5
OVERALL: 4.5/5

Ideal if you hate the idea of dumbbells rolling around your floor, this fixed dumbbell from Decathlon wraps its iron frame up in rubber for a more stable design compared to round plates. It works well for dedicated weight training and functional workouts.

There’s a good-sized metal, knurled handle to wrap your hands around, although weight options range from 2.5kg-22.5kg, so it definitely sits at the lighter end of the weight spectrum. The hex plate design makes Decathlon’s range ideal for floor-based dumbbell exercises like renegade rows and dumbbell press-ups, because the flat sides of the weights will stay put as you work away.

The all-black design gives it an attractive, low-key look, they feel built to last and you’re safe in the knowledge that when you put them down and away after a session, they’re still going to be there when you need to go again.

Mirafit Rubber Dumbbell Set

BUY IT NOW:

£34.95-£199.95 / mirafit.co.uk (not currently available in the US)

Pros:

• Good grip
• Sturdy design

Cons:

• Expensive for heavier weights
• Weight range could be better

Grip: 5/5
Durability: 5/5
Weight range: 4/5
OVERALL: 4.5/5

These come in pairs, with the heaviest weighing in at 35kg per dumbbell. The rubber coating on the weights mean they’re kinder to hard floors and the knurled steel handle offers a strong and durable place to grip.

You can also pick them up in sets if you want a greater variety of weights (a set of 5kg-30kg at 2.5kg increments will set you back a cool £999.95) and Mirafit even makes racks for your dumbbell set, to give you that proper gym feel at home.

DKN Rubber Hex Dumbbells

BUY IT NOW:

£22.99-£239.99 / amazon.co.uk (not currently available in the US)

Pros:

• Stable design
• Look good

Cons:

• Limited weight range

Grip: 4.5/5
Durability: 5/5
Weight range: 4/5
OVERALL: 4/5

DKN’s hex dumbbell sets come in pairs up to 30kg per dumbbell. That hex design means they’ll stay put in-between sets and there’s solid steel handles with a knurled pattern to provide a reliable grip even when you start to sweat.

Plus, that rubber coating ensures a good amount of durability, too, and won’t do damage to your floor should accidentally drop them.

See more content related to dumbbells

The post Best Dumbbell Sets For Home Workouts appeared first on MensFitness.

If you were setting up a decent home fitness studio, you’d ideally have both dumbbells and resistance bands – as well as kettlebells – to give you the widest possible range of options for full-body strength work.

However, we don’t all have the space or cash to set up a pro-level gym at home. And if we’re starting out, the first choice we’ll most likely need to make is this: dumbbells vs resistance bands?

Build muscle and strength with this resistance band full-body workout

Both can offer plenty of resistance and versatility for a full-body workout, but that is where their similarities end. Cost, storage space, weight, longevity, safety and precision all differ between dumbbells and resistance bands, and are all factors to consider if you’re choosing between the two.

Here’s our take on the best resistance bands  

Dumbbells vs resistance bands: price comparison

There is no denying that dumbbells are more expensive than resistance bands. Although some band systems like the Gorilla Bow Travel can cost as much as £200, that’s probably the least you’ll be looking to spend on a set of dumbbells with a good range of weights.

In fact, adjustable dumbbells or their equivalent range in fixed dumbbells can cost more than three times that.

Adjustable dumbbells or fixed dumbbells: which is better?

The Gorilla Bow Travel is pricey for a resistance band system but packs plenty of potential for a full-body workout

You can buy simple resistance bands like the Amazon Basics for under a tenner and they do the job well enough. And with three bands to a set you can double or triple up for extra resistance. With dumbbells, if you want more weight… you need to buy more weights.

On the flipside, while dumbbells are more expensive, fixed dumbbells in particular are robust and could feasibly last a lifetime. Resistance bands can stretch and lose elasticity over time, and cheaper TPS ones could even tear eventually.

Dumbbells vs resistance bands: storage and portability

It goes without saying that resistance bands have a negligible weight compared to dumbbells, the advantage being they can be stored and carried around in a gym bag or kept in a drawer at home. That means a quick resistance fix whenever the opportunity arises.

Dumbbells, however, are by their very nature the opposite of portable. Even stashing a lightweight set like the 2.5kg DOMYOS Corength Hex dumbbells in your backpack is liable to do more harm than good. And a decent range of dumbbells is going to take up a significant amount of floorspace, or require a rack to house them.

Dumbbells vs resistance bands: the weight issue

With a wide range of available resistances, as well as the option of using multiple bands simultaneously, the biggest resistance bands can replicate the resistance most people would want to use. The Gymproluxe Band Bar set, for example, packs up to an incredible 264lb of resistance. Bands are more useful at the lower resistance range, too, for stretching, warming up rehab exercises.

Where dumbbells excel is their precision. You know exactly the weight you are lifting, whereas with bands you are working within a range. And if you have a set of adjustable dumbbells like the PowerBlock Sports Series you have everything you need in one relatively compact set.

With resistance band sets you can add or remove bands, but much of the time you are calculating perceived effort and that’s harder to figure out the more fatigued you become.

With dumbbells, you know exactly how much weight you’re lifting and can measure progress easily

One final factor to consider is safety when using dumbbells and resistance bands. With weights you are loaded throughout the entire movement of your exercise. (A dumbbell deadlift, for example, can compromise your back in the lowest position.)

With resistance bands, however, the load changes depending on where you are in your movement, and on the amount of exertion. Bands also alleviate joint pressure and negate the chance of dropping a heavy steel object on your toe.

The bottom line is dumbbells vs resistance bands is a matter of personal choice. You can definitely get stronger and build muscle with resistance bands. But if you want to lift increasingly heavy weights you will hit a ceiling with bands eventually.

That being said, resistance bands shouldn’t be dismissed as just a warm-up or rehab tool. They can still offer serious resistance, and their low price and portability means they are more accessible piece of kit.

Check out our guide to the best resistance band exercises

Bands or dumbbells? PT opinion:

“Resistance bands offer a unique and advantageous profile compared with dumbbells, says personal trainer and physiotherapist Jonathan Cooke, who runs JCFitness. “They increase in tension when being stretched, thereby applying more tension to the working muscle in the contracted phase of the lift.

“Resistance bands are arguably more versatile than dumbbells too. They are transportable, relatively easy to use, and can provide an equivalent stimulus to dumbbells.

“However, the tension with resistance bands changes depending on band thickness and distance from anchor point. Dumbbells are therefore easier to objectively determine applied load and easier for use as a metric for load progression.”

In the market for a pair of dumbbells? Discover the best dumbbells for home workouts

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Related content:

1. 19 Best Bodyweight Exercises
2. Best Dumbbells For Home Workouts
3. How To Use Resistance Bands

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There are plenty of things to consider in the fixed dumbbells or adjustable dumbbells debate, but it mostly comes down to personal choice. After all, they both work your body in the same way. It’s more about how each type facilitates your chosen workouts.

So before deciding whether you want to go fixed or adjustable, consider your training routine, and what that might look like in the future. Primarily, what exercises do you want to use your dumbbells for, how do you see your training programme developing and, crucially, how often are you likely to change weights between exercises?

RELATED CONTENT:

1. Best adjustable dumbbells
2. Full-body dumbbell workout
3. Best dumbbell sets for home workouts

Of course it also comes down to money and space. Can you justify the additional expense of adjustable dumbbells? The likes of the BowFlex SelectTech 552i dumbbells come in around £600, and there are more expensive models out there. Or do you have the floorspace or room for a stacking system for multiple pairs of fixed dumbbells?

Put your shiny new pair of dumbbells to good use with these best dumbbell exercises for back workouts

Benefits of fixed dumbbells

Fixed dumbbells are the simpler option. It’s easier to find and use the weight you need and, at first at least, it will be a cheaper outlay, because you can just buy a few pairs of specific weights. Even adding three or four sets to your collections will most likely cost less than a good pair of adjustable dumbbells.

Of course you’ll need more floorspace, or a good racking system to keep them out of the way. Hexagonal dumbbells are easier to stack and store, and unlikely to roll. They’ll tend to have a protective coating too, unlike cheaper circular dumbbells.

Try these best dumbbell exercises for every body part

Fixed dumbbells are more robust than most adjustable dumbbells, particularly those with dials to alter weight. They are also smaller, less cumbersome and easier to travel with.

That said, if you need to use a wide weight range, like the weights themselves the costs are going to stack up.

The Universal PowerPak uses a common dial-based adjustment system

Benefits of adjustable dumbbells

Adjustable dumbbells offer a more flexible, finely tuned workout but are also the most expensive. You’ll need less space to store a set, which can offer a weight range of some 5lb to 50lb in a compact package.

They are helpful when performing drop sets, allowing you to quickly dial down the resistance as you go for increased reps and muscular fatigue. They are also useful for increasing weight gradually when performing the same exercises over time – essential for progressive overload.

With adjustable dumbbells you don’t need to worry about stacking or storing, and the systems tend to be solid enough not to roll.

RELATED: How to get stronger without lifting heavy weights

Personal trainer and physiotherapist Jonathan Cooke, who runs JCFitness, says, “Adjustable dumbbells have a distinct advantage of replacing multiple fixed dumbbells and are great for saving space as well as being more cost effective.

“However, they can take some time to get the feel of as the movable plates can change the weight distribution compared to fixed dumbbells.”

“And although adjustable dumbbells are convenient and save space, they take time to adjust the weight to the desired load, which can slow down workouts that have successive exercises, such as circuits and supersets.”

Another option: plate dumbbells

There is a third choice, although it’s something of a compromise. If you think you will need multiple weights, but can’t justify the expense of adjustable dumbbells or multiple fixed ones, you might want to consider plate dumbbells. These are adjustable, as they feature a locking mechanism which allows you to add or remove plates.

All you need to know about how to use adjustable dumbbells

Although they offer greater flexibility in the same footprint as fixed dumbbells, adding and removing plates can be a bit of a faff. They’re also not suited to exercises which require you to position the dumbbells on their ends (for example, getting into position, with the weights rested on your quads, for a chest press) as the metal bar extends beyond the plates on each side.

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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 weights? More to the point, who can afford it?

Take your pick of the best adjustable dumbbells

A collection of dumbbells covering a useful range of weights will 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.

How to use adjustable dumbbells

There’s no question that adjustable dumbbells offer more flexibility and versatility than their fixed-weight counterparts. There are various types of adjustable dumbbells available, using different adjustment methods and covering a diverse weight range. What they all share, however, is letting you decrease or increase the resistance quickly and in manageable increments.

Choosing the right adjustable dumbbell

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 heavy-weight strength gains, or looking to get leaner with some high-rep conditioning?

If you’re 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, though, so bear that in mind. Choosing dumbbells that reach from 5lb to 50lb each will give most people all the room they need to improve their strength.

Get your fix with the best dumbbell sets for home workouts

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.

Changing weights with adjustable dumbbells

The method by which you modify the weight differs widely between models. To name a few options, the Bowflex SelectTech adjustable dumbbell uses a straightforward dial on the end; XMark Fitness’s pair 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. For example, 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.

Bowflex 2-24kg Bowflex SelectTech 552i Dumbbells

Personal trainer and physiotherapist Jonathan Cooke, who runs JCFitness, says, “With the dumbbells resting in the base cradle or stand, first adjust them to the desired weight using the dial, pin or lever locking mechanism located on one or both sides of the dumbbells.

“Adjustable dumbbells typically have a dial on either side of each dumbbell, therefore it is highly important for safety that both dials are set to the same weight before lifting.

“Ensure the dial, pin or lever of the adjustable dumbbell(s) are locked into place to the desired weight setting before lifting as they can easily get stuck or plates can come loose when lifting out of the base cradle.”

Find more articles about adjustable dumbbells

How to work out with adjustable dumbbells

Once you’re set up with your adjustable dumbbells you’re good to go. To begin with, you can use them as you would a standard set of dumbbells. But by utlising their entire range you can quickly tap into a wealth of exercises in one workout.

Here are the best dumbbell exercises for every body part

For example, a full-body workout with adjustable dumbbells might look something like this:

1. Dumbbell Deadlift x 8-10 (heavy weight)
2. Dumbbell Chest Press x 8-10 (heavy weight)
3. Superset: Dumbbell Bent-Over Row x 10 (medium weight) with Dumbbell Flye x 10 (medium to light weight)
4. Dumbbell Arnold Shoulder Press x 12 (medium to light weight)
5. Superset: Dumbbell Romanian Deadlift x 10 (medium to heavy weight) with Dumbbell Reverse Flye x 15 (light weight)

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. Adjustable dumbbells mean less interruption between switching weights than 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 more cost-effectively.

RELATED CONTENT:

1. Home dumbbell HIIT workout for a full-body fat burn
2. How to know which type of dumbbells to buy
3. Best full-body dumbbell workout to try at home

The post How To Use Adjustable Dumbbells appeared first on MensFitness.

Need a pair of dumbbells? Discover the best dumbbells for home workouts

What is an AMRAP workout?

AMRAP means completing as many rounds (or reps) as possible and resting only when absolutely necessary, and it’s a useful way to monitor your fitness progress.

Using your previous score as a target to beat is also a great way to motivate yourself when revisiting the same workout, ensuring you channel your maximum effort into every session.

How to this AMRAP dumbbell workout:

• The workout consists of six exercises performed in a circuit, with a prescribed number of reps for each exercise.
• Set a timer for 5 minutes and do as many circuits as possible, with no rest.
• At the end of the 5 minutes, rest for 1 minute, then start the circuit from where you left off.
• Do 4 x 5-minute work periods in total.

Discover the best dumbbell exercises and workouts for every body part

AMRAP Dumbbell Workout

1a. Dumbbell Incline Chest Press

Reps: 8

• Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your back against the bench.
• Press the weights directly above your head, but don’t lock your elbows at the top.

Need a pair of dumbbells? Discover the best dumbbells for home workouts

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1b. Dumbbell Bulgarian Split Squat

Reps: 8 each side

• Hold the dumbbells by your sides and place one foot on a bench behind you.
• Bend your front leg to lower, keeping your chest up and front knee over your toes.
• Pause, then drive back up through your front foot to return to the start. 

1c. Dumbbell Pull-Over

Reps: 8

• Lie on a flat bench, holding a dumbbell in both hands straight above your chest.
• Keeping your arms straight and core locked to resist arching your back too much, lower the weight over your head until you feel a stretch in your chest.
• Reverse the move to the start.

1d. Dumbbell Bent-Over Row

Reps: 8

• Stand with your feet shoulder-width apart, holding dumbbells with an overhand grip in front of your thighs.
• Bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back.
• Pull the weights up to your lower sternum, then lower.

1e. Dumbbell Renegade Row

Reps: 8 each side

• Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
• Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
• Alternate sides with each rep.

1f. Dumbbell Step-Up

Reps: 8 each side

• Holding a pair of dumbbells by your sides, brace your core and place one foot on a bench.
• Drive through the heel of your raised foot to step up on the bench with the other foot.
• Step back down, lead leg first.
• Alternate sides with each rep.

RELATED CONTENT:

1. Try This Dumbbell Only Leg Workout
2. Dumbbell Chest & Core Workout
3. How To Know Which Type Of Dumbbells To Buy

Head over to our sister site, Women’s Fitness UK, for a full-body dumbbell workout for women

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