Dumbbells

Dumbbells are the most versatile and accessible strength training tools there are. With a set of dumbbells you train virtually all muscle groups, from biceps and triceps to chest, back, shoulders and legs. They are compact, immediately usable and suitable for an enormously wide range of exercises. Suitable for beginners who want to start with strength training and for advanced athletes who work specifically on muscle mass and strength.

The range varies from light neoprene dumbbells of 1 kg for beginners and rehabilitation to heavy cast-iron hex dumbbells of 40 kg for advanced strength athletes. The most important selection criteria are the weight range you need, the material, the shape and whether you choose loose dumbbells with a fixed weight or adjustable dumbbells with which you adjust the weight yourself. Do you want to save space and still have a wide weight range? Then adjustable dumbbells are the most practical choice for home use.

Why train with dumbbells?

Dumbbells have been the most widely used strength training tool for thousands of years, and not without reason. They are versatile, compact and suitable for an enormously wide range of exercises. From biceps and triceps to shoulders, chest, back and legs: there is virtually no muscle group you cannot train with a pair of dumbbells.

Compared to machines, dumbbells offer an extra challenge for your stability and coordination. Because your body has to keep the weight balanced itself, not only the target muscles but also the surrounding stabilisers are actively loaded. That makes dumbbell training functional and effective, both for strength sports and for general fitness and injury prevention. Read more in our blog starting with strength training for practical exercise tips.

Which dumbbells suit you?

The right choice depends on where you use the dumbbells, for how many people and what your training goal is. The scenarios below will quickly point you in the right direction.

You train at home and want to save space and costs: Adjustable dumbbells are the smartest choice. With one set you have multiple weights available. You adjust the weight via loose plates or a click or dial system. Ideal for home athletes with limited space who still want a wide weight range.

You are setting up a gym, hotel or business space: Fixed-weight dumbbells are the standard in commercial environments. Multiple athletes of different levels can train simultaneously without having to wait for one set of adjustable dumbbells. Choose a complete weight range on a dumbbell rack for a clear setup.

You don't want rolling dumbbells and are looking for maximum ease of use: Hex dumbbells are stable due to their hexagonal shape and stay where you put them. Practical during floor exercises and pleasant during intensive workouts where you regularly put the dumbbells down.

You are a beginner or train with lighter weights for a longer duration: Neoprene or vinyl dumbbells are soft in the hand, quiet in use and kind to your floor. Ideal for lighter weights from 1 to 10 kg for beginners, rehabilitation or workouts where you train for an extended period.

You want to train heavy with maximum durability for intensive use: Choose cast iron or rubber dumbbells in the higher weight range of 20 to 40 kg. Durable, resistant to intensive use and available in a wide weight range for advanced strength athletes and bodybuilders.

What types of dumbbells are there?

Cast iron dumbbells

The classic, traditional dumbbell. Very durable, long-lasting and available in a wide weight range from light to very heavy. Popular in both home gyms and commercial environments. Without coating they are the most affordable but also the loudest when putting down and less kind to the floor.

Rubber and PU rubber dumbbells

Cast iron dumbbells fitted with a rubber outer layer. They protect the floor, make less noise when putting down and are more durable with intensive use than vinyl or neoprene. The most popular choice for commercial use and serious home gyms.

Hex dumbbells

Hexagonal dumbbells that cannot roll away. Practical and stable, especially when you put them down between sets or use them for push-up variations. Often fitted with a rubber or neoprene coating. The shape makes no difference for the training itself, but the ease of use is clearly greater.

Neoprene dumbbells

Cast iron dumbbells with a neoprene coating for extra comfort and a good anti-slip grip. Pleasant to use with lighter weights of 1 to 10 kg. Quiet, floor-friendly and comfortable in the hand for longer training sessions.

Vinyl dumbbells

Similar to neoprene but with a vinyl coating. Slightly firmer and more durable with intensive use. Suitable for lighter weights in home environments and rehabilitation training.

Adjustable dumbbells

With adjustable dumbbells you adjust the weight as desired, via loose plates or a click or dial system. Ideal for home athletes with limited space who still want a wide weight range without purchasing a complete dumbbell set.

Which weight do I choose?

The right starting weight depends on your training level and the exercise you want to do. As a guideline: choose a weight where you can just manage the last two to three reps of a set with good technique. Start too light rather than too heavy and build up gradually.

Broad guidelines per level:

Beginners and rehabilitation: Dumbbells of 1 kg to 5 kg are a logical starting point for light exercises, rehabilitation training and athletes just starting with strength training. Choose neoprene or vinyl dumbbells for maximum comfort.

Recreational athletes: Dumbbells of 5 kg to 15 kg are suitable for most basic strength exercises for the upper and lower body muscles. A set of 8 kg or 10 kg dumbbells is a good starting point for many home athletes.

Advanced athletes: Dumbbells of 15 kg to 40 kg are suitable for heavy compound exercises and advanced strength athletes who are specifically working on muscle mass. Ensure a logical weight build-up in your collection with increments of approximately 2 to 4 kg per dumbbell.

Our advice: Always buy dumbbells in pairs and ensure a logical weight build-up in your collection. Increments of 2 kg per dumbbell are ideal for most athletes to make gradual progress without too large jumps. Want to save space and still have a wide weight range? Then choose adjustable dumbbells instead of a complete loose dumbbell set. Read more in our blog the 12 best strength exercises for home for inspiration.

What else to look for when buying?

Material and floor protection

For home use, rubber, neoprene or vinyl dumbbells are most suitable. They protect your floor, make less noise when putting down and are more comfortable in the hand than bare cast iron dumbbells. For intensive commercial use, rubber or PU rubber dumbbells are the most durable choice.

Grip

A dumbbell must lie well and safely in the hand, even with sweaty hands during intensive sets. Check whether the grip fits your hand size and whether the material provides sufficient hold. A too smooth or too thick grip worsens your technique and increases the risk of dropping.

Storage solution

Multiple loose dumbbells quickly take up space. Consider a compact dumbbell rack for clear and safe storage. For home use, compact racks or sets with a stand are the most practical choice.

Who are dumbbells suitable for?

• Beginners who want to start with strength training in an accessible and safe way without large investments.
• Advanced athletes and bodybuilders who specifically work on muscle mass and strength and need a wide weight range.
• Athletes in rehabilitation who want to build their muscles in a controlled way with light weights and natural freedom of movement.
• Home athletes who want to do an effective and versatile workout from home with compact equipment.
• Commercial users such as gyms, personal trainers, hotels and businesses who want to serve multiple athletes simultaneously.

Need help with your choice?

Still in doubt about which dumbbells suit you best? We will be happy to help you further. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about dumbbells

What is the difference between a dumbbell and a barbell?

A dumbbell has a fixed weight and is immediately ready for use. A barbell is a bar on which you can place loose weight plates, allowing you to adjust the weight yourself. For home athletes, adjustable dumbbells are often more practical. For commercial use, fixed-weight dumbbells are the standard.

Which weight do I choose as a beginner?

Choose a weight where you can just manage the last two to three reps of a set with good technique. For most beginners, a starting weight of 2 to 5 kg per dumbbell is a good starting point for upper body exercises. Start too light rather than too heavy and build up gradually.

Are there also dumbbells available in light weights such as 1 kg, 2 kg and 5 kg?

Yes. Dumbbells are available in our range from 1 kg per piece. Light weights of 1 kg, 2 kg, 4 kg and 5 kg are suitable for beginners, rehabilitation training and exercises where you train with higher reps. Neoprene and vinyl dumbbells in these lighter weights are the most comfortable to use.

Are hex dumbbells better than round dumbbells?

Hex dumbbells have the practical advantage that they don't roll away. That makes them safer and more convenient to use, especially during floor exercises where you put the dumbbells down between sets. For the training itself, the shape makes no difference in effectiveness.

Which material is best for home use?

Rubber or neoprene dumbbells are most suitable for home use. They protect your floor, make less noise when putting down and are more comfortable in the hand than bare cast iron dumbbells. For light weights up to 10 kg, neoprene dumbbells are the most pleasant to use.

Can I train my whole body with dumbbells?

Yes. With dumbbells you train virtually all major muscle groups, from biceps and triceps to chest, back, shoulders, legs and core. The versatility is one of the greatest advantages of dumbbells compared to isolation machines. View our blog the 12 best strength exercises for home for concrete exercises with dumbbells.