Incredible Benefits of Adjustable Dumbbell Workout For Easy Fitness

Building your strength and muscles with adjustable dumbbell workout is one of the best things you should include in your fitness program if you want to achieve excellent results and reduce the risk of injuring yourself in the process.

Home workout with adjustable dumbbells is great because it allows you to set the weights you prefer and is more affordable and convenient than working with an entire set of regular dumbbells.

Unlike with regular dumbbells where you need a lot of storage space for all those dumbbells, adjustable dumbbells are usually smaller and easier to store.

But that’s not even the only advantage of adjustable dumbbells. They are also great for your home workout in terms of how they better aid your training and facilitate your fitness goals. In this article, you’ll learn all about adjustable dumbbell workout and why it’s perfect for you

Types of Adjustable Dumbbells

There are two main types of Adjustable dumbbells. The first style is a plate-loaded adjustable dumbbell, which is usually a small 12- to 15-inch bar with end sleeves holding standard weight plates.

When using this type of dumbbell, the amount of weight you can load on it is limited by the length of the weight sleeves and durability of the bar.

The second type of adjustable dumbbell is the selectorized dumbbell which comprises a set of weights in a single dumbbell block.

Its handle sits inside a series of weighted plates, and you’ll need to slide a weight pin or turn a knob in the block to select your preferred weight. In this case, only the selected weight pulls out of the block with the handle.

Selectorized adjustable dumbbells come in different weight categories – depending on the brand and model. Some models offer only about 45 pounds per dumbbell; while others offer up to 100 pounds per dumbbell.

The weight category you choose depends on your capacity and what your muscle building or fitness goals are.

Why Adjustable Dumbbell Workouts Are Excellent For Easy Fitness

If you’re aiming for strength training, you should know how important it is to gradually increase your weight carrying capacity to grow in strength and muscles over time. Regular dumbbells can’t help you with this goal, as you’re stuck with one weight.

For adjustable dumbbell workout, the dumbbell’s multiple weight capacities is an excellent benefit because instead of having to bother about getting new dumbbells when you switch exercises, you simply change the weight to suit your current needs.

With adjustable dumbbells, you can incrementally adjust preferred weight ranges up to 100 lbs, and this is great for consistent progression towards your strength and fitness goals.

Adjustable dumbbell workouts produce better results in your fitness training because the human body naturally adjusts to the level of resistance it works against.

This is one of the most important benefits of adjustable dumbbells. As you gradually improve your strength and endurance, it is equally important to increase your resistance.

This is impossible to achieve when using a pair of regular dumbbells for your workout, as you will have to continue buying new sets, which can get really expensive.

Working out with adjustable dumbbell makes it possible to vary your resistance and the dumbbells grow with you as you achieve gains.

Recommended Home Workout With Adjustable Dumbbells

There are a wide range of adjustable dumbbells you can use for your home workout, but perhaps the best and most solid brand is the Bowflex Adjustable Dumbbell range, renowned for its durability and excellent features.

Bowflex adjustable dumbbells are usually round and designed to use a dial-lock mechanism.  The fact that Bowflex adjustable dumbbells come in different weight ranges means that its versatility provides better options for your home workout sessions.

Indeed, Bowflex adjustable dumbbells perform incredibly well for not just strength training but also cardio conditioning, which is great for your heart, circulation and overall health.

This also means that you can use Bowflex adjustable dumbbells for heart and circulation health, if that is a priority for you. Such versatility and wide usage options makes this adjustable dumbbell a must have fitness equipment for home workout.

Directions for Home Workout with Adjustable Dumbbells

So you have just bought (or already own) adjustable dumbbells but you don’t know how best to use them in your home workout sessions? The following adjustable dumbbell workout routines are great guidelines to help you get started.

Triset A (Chest, Back & Abs):

Push Ups (do it against the wall if you can’t yet do them in the floor)

3 sets x 10-12 reps (no rest)

One Arm Dumbbell Rows

3 sets x 10-12 reps (no rest)


3 sets x 25-40 reps (1 minute rest)

Triset B (Biceps & Triceps)

Dumbbell Upright Rows

3 sets x 10-12 reps (no rest)

Dumbbell Curls

3 sets x 10-12 reps (no rest)

Overhead Triceps Extensions

3 sets x 10-12 reps (1 minute rest)

Triset C (Thighs, Hamstrings & Calves)


3 sets x 10-12 reps (no rest)

Stiff Legged Deadlifts

3 sets x 10-12 reps (no rest)

One Leg Calf Raises

3 sets x 10-12 reps (1 minute rest)

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