How Do Adjustable Dumbbells Work? This Is How to Use Them

How Do Adjustable Dumbbells Work? This Is How to Use Them

This year, thousands of gyms have faced closures or restrictions to protect the health of their members. This has forced many of us to work out from home and perhaps even buy equipment that we haven’t used before. One of the most popular choices for home workouts is adjustable dumbbells. 

If you’ve never used adjustable dumbbells before, you’re probably wondering what all the hype is all about. In just a few minutes, you’ll learn how do adjustable dumbbells work, the benefits of using them, and which set is right for you. 

Advantages of Using Adjustable Dumbbells

Since most home workout routines involve using some kind of weights or dumbbells, it is important to have a set at home. However, not all workouts can be done with the same amount of weight. Perhaps you can do a deadlift with over 40lbs but a tricep kickback with only 5 lbs. 

As it isn’t practical to own dozens of sets of free weights, adjustable dumbbells are the obvious choice for those of us who don’t have access to a gym. Since the weight of adjustable dumbbells can quickly be modified, you only need one set of weights.

How Do Adjustable Dumbbells Work?

Many of us are familiar with adjustable dumbbells that have a metal bar, several sets of weight plates, and pins. While these are more convenient than free weights, they do require that you remove the pins and plates from the bar between every set, wasting your precious time. 

In recent years, adjustable dumbbells like Powerblock have become increasingly popular. These dumbbells are essentially multiple sets of weights in one but can be adjusted in just seconds with a dial or lever. Not having to remove the plates from the bar saves you time and the risk of smashing your fingers in the process. 

Most adjustable dumbbells come with a weight range of 5 to 50 pounds. However, if you’re looking for heavy adjustable dumbbells, expansion sets can be purchased. For example, Powerblock weights can be expanded to 90 lbs per hand, a significant amount for home workouts. 

Getting the Most Out of Your Adjustable Dumbbells 

With just one pair of adjustable dumbbells, you can work most muscles in your body. No matter what exercises you plan on doing, remember to always warm-up before working out to avoid injuries. 

It’s also a good idea to plan the exercises you’ll do before you start working out. While there are hundreds of exercises to choose from, here are some examples of weight training exercises that will have you sweating in no time. 

Lower Body

  • Dumbbell Lunges 
  • Bulgarian Split Squat
  • Hip Thrust
  • Deadlift
  • Dumbbell Shoulder Squat


Upper Body

  • Chest Press
  • Tricep Kickback
  • Plank Row
  • Bicep Curl
  • Ventral & Lateral Raises



  • Reverse Lunge with Twist
  • Russian Twist
  • Weighted Toe Touch Crunches 
  • Oblique Side Bend
  • Weighted Crunch


Putting Your Adjustable Dumbbells To Work

Although home workouts mean a limited amount of equipment, knowing how do adjustable dumbbells work can help you challenge yourself and even see some serious improvement in your physical condition. Who knows, you may even like working out at home more than in the gym! 

What are your favourite exercises to do using adjustable dumbbells? Leave a comment!

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