Adjustable dumbbells are perfect for training at home! We'll show you how to choose them and recommend some muscle training menus.

• July 30 2024

Adjustable dumbbells are equipment that allows you to do high-load and diverse muscle training at home. When considering introducing them, many people have the following concerns:

• Want to know effective ways to train at home?
• I have regular dumbbells but I don't use them much.
• I'm interested in adjustable dumbbells, but I don't know how to choose them or how to train with them.

In this article, we will explain in detail the types of adjustable dumbbells, how to choose them, and recommended adjustable dumbbells. In addition, we will introduce a full-body muscle training menu using dumbbells. Make use of adjustable dumbbells to create an efficient training environment.

Adjustable dumbbells are recommended for at-home muscle training.

Types of adjustable dumbbells

Type 1: Adjustable type

Adjustable dumbbells are a type of dumbbell that allows you to easily adjust the weight by turning the adjuster. Since you can quickly change the weight just by turning the adjuster, they can be used by a wide range of people from beginners to advanced users.

It is easy to change the weight frequently during training. The adjustable type is compact and does not take up space, so there is no need to prepare multiple dumbbells. However, since it has mechanical parts, it is important to note that maintenance is required.

Type 2: Color type

Colored dumbbells are a type of dumbbell that allows you to adjust the weight by removing and attaching plates and fastening them with fasteners called collars. Colored dumbbells allow you to fine-tune the weight, making them ideal for those who want to finely change the load as their training progresses.

Especially in training using heavy weights, you can freely combine the types and numbers of plates, which allows you to train your muscles efficiently. However, replacing the plates can be a bit of a hassle, and it may be difficult for beginners to use.

Type 3: Pin type

Pin-type dumbbells are a type of dumbbell that allows you to easily adjust the weight by inserting and removing the pins. Pin-type dumbbells are convenient when you need to change the weight frequently during training because you can easily change the weight.

Because the pins are easy to operate, you can quickly change the load between training sessions, making training more efficient. However, the durability and safety of the pins require careful consideration, and regular maintenance is required.

How to choose an adjustable dumbbell

Choice 1: Maximum weight

When choosing adjustable dumbbells, it is important to choose the appropriate maximum weight according to your training goals and your own level. For beginners or those looking to lose weight, a dumbbell with a weight of around 10 to 20 kg is sufficient, but for intermediate and advanced users or those looking to build muscle, we recommend dumbbells that can be adjusted up to 40 kg per unit .

If you are aiming for muscle hypertrophy, choose a weight that allows you to perform 10 to 12 repetitions. It is a good idea to choose a weight based on the weight of heavy lifts such as deadlifts, squats, and dumbbell presses.

If you want to build muscle strength, the standard is a weight that you can lift 1 to 4 times. However, you should be careful when using dumbbells for the purpose of building muscle strength, as this increases the risk of injury.

Choice 2: Weight adjustment range

The weight adjustment range is also an important point when selecting an adjustable dumbbell. The finer the adjustment range, the easier it is to accommodate a variety of training variations and adjust the load. Some dumbbells can be adjusted in 1-2kg increments.

Check whether the weight can be changed easily and smoothly. A type that allows you to adjust the weight with one touch reduces the hassle and stress during training. Choosing a dumbbell that allows fine adjustment will improve the quality of your training.

How to choose 3: Shaft type

The type of shaft is also important when choosing adjustable dumbbells. Shafts are made of either plastic or metal, and each has its own characteristics.

Metal shafts are non-slip and easy to maintain grip even with heavy weights . However, they can hurt your palms, so we recommend wearing training gloves. Plastic shafts, on the other hand, are gentle on the hands, but may not be as durable.

Choose a shaft that suits your training style and preferences.

Choice 4: Type of plate

The type of plates is also one of the selection criteria for adjustable dumbbells.

Iron plates are inexpensive, but they are prone to rust and may damage floors. Rubber-coated plates are more expensive, but they are quieter and less likely to damage floors . Chrome plates are less likely to rust and look stylish , but they also have the same risk of damaging floors as iron plates.

Choose dumbbells with appropriate plates depending on your training environment and budget.

Choice 5: Occupied space

When training at home, you also need to consider the space it takes up. Make sure it doesn't take up too much space during training or when stored away.

Adjustable dumbbells save space because you don't need to prepare multiple fixed dumbbells. Also, if you choose a model with a stand, it's easy to store and the room will be neater. It's important to choose dumbbells that allow you to train efficiently even in a small space.

Choice 6: Cost performance

When choosing dumbbells, cost performance is also an important point. Cheap products are attractive, but if the weight is low, the effect of training will be limited, and you may end up paying more in the long term for replacing them.

Adjustable dumbbells allow you to finely adjust the weight, so you can use them for a long time even as your training level improves. Colored dumbbells are inexpensive, but you should be careful as it can be a hassle to change the weight.

Choose the dumbbells that offer the best value for your money based on your goals and budget.

Recommended adjustable dumbbells

We will introduce two types of high-performance and recommended adjustable dumbbells .

1. QUICKDRAW™ ADJUSTABLE DUMBBELLS

2. REP X PÉPIN FAST Series Adjustable Dumbbells

Let's take a closer look at each one.

Recommendation #1: QUICKDRAW™ Adjustable Dumbbells

QUICKDRAW™ Adjustable Dumbbells are revolutionary adjustable dumbbells created by REP Fitness that are perfect for at-home training and take up significantly less space than a full set of fixed dumbbells.

Innovative switch technology allows you to adjust the weight from 2.5kg to 30kg in seconds . It also comes with a 1.25kg micro plate for fine-tuning the weight. Durable, it has a steel construction reinforced with a strong nylon composite and the nickel-plated steel handle is rust-resistant.

Another attractive feature is that the dumbbells have a flat bottom, which is designed to prevent them from rolling .

If you are interested in QUICKDRAW™ Adjustable Dumbbells, check out the following link, which will explain in detail REP Fitness' revolutionary adjustable dumbbells:
>>QUICKDRAW™ Adjustable Dumbbells

Recommendation 2: REP X PÉPIN FAST Series Adjustable Dumbbells

The REP X PÉPIN FAST Series Adjustable Dumbbells are high performance products developed by the REP Fitness engineering team.

Adjustable from 4.5kg to 57kg, it features a compact 46cm design . Magnetic pop-pins allow you to easily change the weight in 4.5kg increments, and 1.25kg microplates allow for fine adjustment. The dumbbells are made of metal, making them impact resistant and extremely durable.

This compact, high-performance adjustable dumbbell is recommended for those who want to do serious training.

If you are interested in REP Fitness's high-performance adjustable dumbbells, please refer to the following link. It provides a detailed explanation of the performance of adjustable dumbbells.
>>REP X PÉPIN FAST Series Adjustable Dumbbells

12 recommended muscle training exercises you can do with adjustable dumbbells

We will introduce 12 types of muscle training recommended for adjustable dumbbells, two for each of the six body parts (chest, back, legs, upper arms, shoulders, and stomach) . By incorporating muscle training for all body parts evenly, you can train in a well-balanced way.

Chest strengthening workout

Training your pectoral muscles can dramatically change the appearance of your upper body. Here are two exercises to train your chest.

1. Dumbbell Press
2. Dumbbell Fly

Dumbbell press and dumbbell fly are exercises that can be done with dumbbells and a training bench . By adjusting the angle using an adjustable bench, you can also perform the exercises in incline and decline positions, which allows you to train the upper and lower parts of your pectoral muscles separately. Let's take a closer look at how to train each exercise.

Chest exercise 1: Dumbbell press

The dumbbell press is an exercise that primarily targets the pectoralis major muscles in the chest .

[Dumbbell press procedure]

1. Lie on your back on a bench with a dumbbell in each hand
2. Lower the dumbbells to your chest
3. Slowly raise the dumbbells upwards
4. Hold it up for 1 second
5. Repeat steps 2 to 4

[Key points for dumbbell press]

• When lifting, squeeze your shoulder blades together
• Not fully extending your elbows when lifting
• When lowering, stick your chest out to work your muscles.

If you want to know the correct way to do dumbbell presses, please refer to the following article. It also explains in detail the difference between dumbbell presses and bench presses.
>>What is the correct way to do dumbbell press? Explaining the difference between dumbbell press and bench press and the recommended weight

Chest exercise #2: Dumbbell flys

Dumbbell flys are a great exercise for focusing on the outer and inner pectoral muscles .

[Dumbbell Fly Procedure]

1. Lie on your back on a bench and hold dumbbells over your chest
2. Bring your shoulder blades together, open your arms and lower the dumbbells
3. Lower the dumbbell as far down as possible
4. Slowly close your arms and return them to the starting position
5. Repeat steps 2 to 4

[Points to note about dumbbell fly]

• Don't use too heavy a weight
• Bend your elbows slightly and stick your chest out
• Be aware of your pectoral muscles when closing your arms

If you are interested in how to do dumbbell flys, please refer to the following article. It also provides a detailed explanation of the recommended weight for dumbbell flys.
>>What is the correct way to do dumbbell flys? Introducing the parts of the body that can be trained, the effects, and the recommended weight

Training to strengthen the back

Back Exercise #1: Dumbbell Deadlifts

The dumbbell deadlift is an effective exercise for strengthening the back muscles .

[Dumbbell deadlift procedure]

1. Hold dumbbells in both hands and place them at your feet
2. Pull your hips in and lift the dumbbells
3. Raise your upper body without bending your waist
4. Return the dumbbells to their original position
5. Repeat steps 2 to 4

[Key points for dumbbell deadlifts]

• Do not bend your waist or back
• Maintain a straight line from your hips to your head
• This requires proper form, so start with a comfortable weight.

Back Exercise #2: One-Handed Dumbbell Rowing

One-handed dumbbell rowing is an exercise that focuses on the latissimus dorsi .

[Procedure for one-handed dumbbell rowing]

1. Hold a dumbbell in one hand and place your opposite hand and knee on a bench.
2. Keep your upper body parallel to the floor
3. Raise the dumbbells up to your sides
4. Slowly return to the original position
5. Repeat steps 3 and 4.

[Key points for one-handed dumbbell rowing]

• Avoid rounding your back
• Breathe in when you lift up and breathe out when you lower it
• Avoid using momentum to lift the dumbbells

If you are interested in how to do one-handed rowing, please refer to the following article. It also explains the effective weight and number of repetitions.
>>A thorough explanation of how to do one-handed rowing to train your back muscles, as well as the effective weight and number of repetitions

Training to strengthen the legs

Leg exercise 1: Dumbbell squats

Dumbbell squats are a workout that primarily targets the thighs and buttocks .

[Dumbbell squat procedure]

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand
2. Keep your back straight and don't let your knees go beyond your toes
3. Lower your body until your thighs are parallel to the floor
4. Raise your upper body
5. Repeat steps 3 and 4.

[Points to note about dumbbell squats]

• Keep your spine straight
• Don't move the dumbbells back and forth
• Not fully extending your knees when lifting

Leg exercise #2: Dumbbell Bulgarian squats

Dumbbell Bulgarian squats are a great exercise for strengthening your entire lower body .

[Dumbbell Bulgarian Squat Procedure]

1. Place one foot on the platform behind you and hold a dumbbell
2. Don't let your knees go out in front of your toes
3. Squat down until your thighs are parallel to the floor
4. Stand up to original position
5. Repeat steps 3 and 4.

[Key points for dumbbell Bulgarian squats]

• Stick your chest out and look up
• Do the same number of repetitions with both legs
• Be mindful of maintaining balance

Exercises to strengthen the upper arms

Upper arm workout #1: Dumbbell curls

Dumbbell curls are a great exercise for strengthening your biceps .

[Dumbbell curl procedure]

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand
2. Bend your elbows and raise the dumbbells up to shoulder level.
3. Hold for 1-2 seconds
4. Slowly lower the dumbbells.
5. Repeat steps 2 to 4

[Points to note when doing dumbbell curls]

• Lower your arms as far as you can
• When handling heavy weights, use one hand at a time
• Do not relax when lowering the dumbbells

Upper arm workout #2: Dumbbell French press

The dumbbell french press is a great exercise for strengthening your triceps .

[Dumbbell French Press Procedure]

1. Stand with your feet shoulder-width apart
2. Hold dumbbells in both hands above your head
3. Keep your elbows in place and lower the dumbbells back
4. Quickly return to original position
5. Repeat steps 3 and 4.

[Key Points for the Dumbbell French Press]

• Stretch your spine
• Keep your elbows still
• Do not use momentum to lift

shoulder strengthening exercises

Shoulder exercise 1: Dumbbell shoulder press

The dumbbell shoulder press is an exercise that primarily targets the deltoid muscles of the shoulder .

[Dumbbell shoulder press procedure]

1. Sit back in your chair and hold the dumbbells on your shoulders
2. Bend your elbows and bring the dumbbells to ear height.
3. Extend your elbows and push the dumbbells straight up
4. Slowly bend your elbows to return the dumbbells to their starting position.
5. Repeat steps 3 and 4.

[Key points for dumbbell shoulder press]

• Be careful not to lift your shoulders
• Control without recoil
• Be aware of the angle of your elbows and lift your weight straight up

Shoulder exercise #2: Dumbbell side raise

Dumbbell side raises are a great exercise for strengthening the middle deltoids .

[Dumbbell Side Raise Procedure]

1. Stand with your torso upright and hold a dumbbell in each hand
2. Hold the grip with your arms down at your sides
3. Raise the dumbbell to the side without squeezing your shoulder blades together
4. With your elbows slightly bent, raise the dumbbells up to shoulder height.
5. Slowly return the dumbbells to their starting position
6. Repeat until you reach your target number of repetitions.

[Key points for dumbbell side raises]

• Raise dumbbells to the side
• Keep your shoulder blades together
• Control without recoil

abdominal training

Abdominal exercise #1: Dumbbell crunches

Dumbbell crunches are a primary exercise that targets the rectus abdominis .

[Dumbbell Crunch Procedure]

1. Lie on your back and raise your knees
2. Hold the dumbbells over your chest, supporting them with both hands
3. Exhale as you raise your torso and push the dumbbell out.
4. Hold your torso in an upright position for a moment
5. Slowly return your body to the starting position
6. Repeat steps 3 to 5

[Points to note about dumbbell crunches]

• Exhale and raise your torso
• Be careful not to arch your back
• When you sit up, round your back and squeeze your stomach in.

Abdominal exercise #2: Dumbbell side bends

Dumbbell side bends are a great exercise for strengthening your oblique abdominal muscles .

[Dumbbell Side Bend Procedure]

1. Hold a dumbbell in one hand and stand with your feet shoulder-width apart
2. Place the hand that is not holding the dumbbell on your hip
3. Exhale and bend your torso to the side, lifting the dumbbell up
4. Inhale and return to the starting position
5. Repeat on the other side.
6. Repeat steps 3 to 5

[Dumbbell Side Bend Points]

• The shoulders do not move, only the core moves
• Stretch your oblique abdominal muscles as much as possible
• Be aware of your breath, exhale when bending and inhale when returning

Important points to note when training with adjustable dumbbells

Point 1: Use the appropriate load and number of repetitions

To train effectively, it is important to choose the appropriate weight and number of repetitions. Set the load and number of repetitions as follows according to your purpose .

the purpose	Load and number of times	Set Count	interval
Strength training	Weight that can be lifted in 1 to 4 repetitions	3–5 sets	2–5 minutes
Muscle hypertrophy and strength improvement	Weight limit for 10-12 repetitions	3–5 sets	1-3 minutes
Increased muscle endurance	Weight that can be lifted 15 times or more	3 or more sets	30 seconds or less
diet	Weight that can be lifted 15 to 20 times	2 to 3 sets	30 seconds to 1 minute

For example, if you want to increase muscle mass, doing 3 to 5 sets of 10 to 12 repetitions is effective for muscle hypertrophy. The load is a guideline, so it is a good idea to set a load that is easy for you to do according to your own goals and level.

Dumbbells have a high degree of freedom in terms of trajectory, so if you suddenly use a heavy load, you run the risk of injury. Especially when training to increase muscle strength or build muscle, you should carefully set the load according to your own level.

If you want to know the appropriate weight and number of repetitions for muscle hypertrophy, please refer to the following article. It explains in detail how the load should be set depending on the purpose of muscle training.

>>What is the optimal weight and number of repetitions for muscle hypertrophy? We also explain how to set the load and recommended muscle training methods.

Tip #2: Do it at the right frequency

It is important to consider frequency and recovery when training. Supercompensation generally requires a recovery period of 48 to 72 hours, but the recovery period varies depending on the part of the body.

• Abdominal muscles: 24 hours a day (or every day)
• Pectoral muscles, deltoids, trapezius, biceps and triceps: 48 hours (about 2-3 times a week)
• Latissimus dorsi, erector spinae, quadriceps, hamstrings: 72 hours (approximately twice a week)

There is no problem with training your core muscles, such as your abdominal muscles, every day as they recover quickly. Your pectoral muscles and deltoids need a 48-hour recovery period, so it is best to train them 2-3 times a week.

The latissimus dorsi and quadriceps require 72 hours of recovery, so training twice a week is recommended. By focusing on super-recovery and dividing training into different parts of the body , you can train your whole body in a balanced way.

Tip 3: Use the correct form

Training with proper form is essential to maximize results and prevent injury. When training, it is important to pay close attention to the part of the body you are working and maintain proper form. Start with light weights and gradually increase the load to prevent your form from collapsing.

When doing dumbbell training, which has a wide range of motion, be careful not to use too heavy a load from the beginning. By focusing on the target muscles and maintaining the correct form, you can maximize the effect of your training.

Equipment to have with adjustable dumbbells

Equipment 1: Workout bench

A training bench is an essential piece of equipment for doing full-body muscle training with dumbbells. There are two main types: flat benches and adjustable benches. Be sure to understand the features of each before choosing one.

Flat benches are affordable and easy to use, and although the angle cannot be adjusted, they allow for full-body training. With dumbbells and a flat bench, you can do all of the dumbbell training introduced in this article.

The adjustable bench allows you to adjust the angle, allowing you to train in incline and decline positions, allowing you to finely train the upper and lower pectoral muscles.

If you are wondering how to choose a training bench, please refer to the following article. Choose the appropriate bench according to your training purpose, level, space and budget.

>> [2024 Latest] 12 Best Muscle Training Benches | Professionals Explain How to Choose Them

Equipment 2: Dumbbell mitts

Dumbbell mitts are devices that cushion the impact of dropping dumbbells and reduce noise and vibration. They are especially useful for training at home, as they reduce noise and vibration to the floor below.

REP Fitness Dumbbell Mitts with Crash Pads are made from high-density foam with exterior vents to effectively absorb noise and impact, and feature nylon carry handles for easy transport and storage after use.

Using dumbbell mitts increases safety during training and allows you to focus more on your training.

If you are interested in dumbbell mitts that cushion the impact of dumbbells, please refer to the following link. It introduces high-performance items from REP Fitness.
>>REP Fitness Crash Pad

If you want to create a full-fledged home gym, please refer to the following article. A professional explains the recommended equipment and how to get it together.
>> [Professional Selection] 18 Recommended Home Gym Equipment | How to Get Them in 3 Steps

Efficiently train your entire body with adjustable dumbbells

Adjustable dumbbells allow you to do a variety of high-intensity training exercises at home . There are several types of adjustable dumbbells, so you need to be careful when choosing them.

In this article, we have explained in detail how to choose adjustable dumbbells and what to be careful about. We also introduce many recommended dumbbell training methods. If you use a training bench in addition to adjustable dumbbells, you can train your whole body in a balanced way. Introduce adjustable dumbbells that are suitable for your training level and environment to continue effective training.

For those who want to create a full-fledged home gym at home, the Uchino Gym website introduces various equipment. If you are interested, please refer to the following link.
>> Uchino Gym Official Website

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