Dumbbells are one of the most versatile and effective pieces of equipment for building muscle and strength at home. They are versatile enough to give you a full body dumbbell workout without the need for any other equipment, take up minimal space, can be used for almost any area of the body, and will help you build strength with functional movements.
Best Dumbbell Options for 2025
Top Overall Picks
1. SMRFT NÜOBELL 80LB Classic – Our top pick for most home gyms, having the ability to up the dumbbell weight to 80 pounds rather than 20 can make a big difference in the long run.
2. Snode Sport AD80 Adjustable Dumbbells – With a weight range of 10 to 80 pounds, Snode’s offering is perfectly suited for a variety of exercises and includes a two-year warranty for drops at 32″, meaning they can withstand a bit of wear.
3. PowerBlock 90 lb Set – In my opinion, the PowerBlock 90 lb. adjustable dumbbell set is the best of the bunch.
4. Rogue Rubber Hex Dumbbells – Our favorite pick overall for its impeccable construction, versatility, and quality, grippy knurling on the handle.
Budget-Friendly Options
Core Home Fitness Adjustable Dumbbells – A solid choice for a budget-friendly pair of adjustable dumbbells. Although they only go to 50 pounds, their twist-lock handle provides quick and easy weight changes, and they are priced low, at $369.
CAP Coated Hex Set – If you’re looking to get more value for your dollar, we like the CAP Coated Hex Set. This set includes a wide range of weights and a rack.
Important Safety Note
Be aware that BowFlex recalled all 3.8 million sets of SelectTech 552 dumbbells sold between 2004 and 2024 due to reports of plates becoming dislodged.
Essential Dumbbell Exercises for Muscle Building
Upper Body Exercises
1. Dumbbell Press Lay flat on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows. Lower them slowly until your upper arms are resting on the floor, close to your body. Pause here before explosively pressing back up.
2. Bicep Curls Stand with a dumbbell in each hand, arms fully extended, palms facing forward. Keep your elbows close to your torso and curl the weights while contracting your biceps. Lower the weights back down slowly.
3. Concentration Curls Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.
Full-Body Compound Movement
Dumbbell Renegade Rows Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Muscles worked: Traps, lats, rhomboids, delts, abs, obliques, biceps, triceps, forearms.
Workout Programs and Training Plans
3-Day Full Body Program
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
5-Day Split Program
The workout can be performed for up to 12 weeks. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.
Key Training Principles
Proper Form and Progression
Dumbbell workouts are only as effective as how well you perform them. Using an appropriate weight, proper form, and working until failure will help you build strength, increase range of motion, and prevent injuries.
Benefits of Dumbbell Training
They primarily hit the biceps, lifts, and supports overall health by improving grip endurance.
Advantages of Home Dumbbell Training
- Space Efficiency – Minimal storage requirements
- Versatility – Full-body workout capability
- Cost-Effective – One-time investment for long-term use
- Convenience – No gym membership or travel time required
- Progressive Overload – Adjustable weights allow for gradual strength increases
Weight Selection Guidelines
- Beginners: Start with 5-15 lbs per dumbbell
- Intermediate: 15-40 lbs per dumbbell
- Advanced: 40-80+ lbs per dumbbell
Choose a weight that allows you to complete 8-12 repetitions with proper form while feeling challenged on the last 2-3 reps.
Maintenance and Safety Tips
- Check adjustable mechanisms regularly for secure weight plates
- Use proper lifting techniques to prevent injury
- Start with lighter weights to master form before progressing
- Ensure adequate space around your workout area
- Consider rubber or hex-shaped dumbbells to prevent rolling
Conclusion
Adjustable Dumbbells are affordable, space-friendly, and versatile pieces of gym equipment. Whether you’re a beginner starting your fitness journey or an experienced lifter looking to maintain strength at home, dumbbells provide an excellent foundation for building muscle and improving overall fitness. The key is selecting the right type and weight range for your needs and committing to consistent, progressive training.
