The Complete Dumbbell Guide | Benefits, Types & Best Home Exercises

This article is to help beginners to intermediate ability people looking at investing in their home gym equipment.

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about Dumbbells.

 
Dumbbells are the most versatile, effective pieces of fitness equipment. Whether you’re a beginner building strength and conditioning at home or an experienced gym enthusiast they cover a wide range of training possibilities.

In this guide, I’ll explain exactly what dumbbells are, how they function , the different types available, and how to choose the right ones for you. Plus ill explain my top 5 home dumbbell exercises.

A dumbbell is a short bar with a weighted end on each side, designed specifically to be held in one hand. They differ from Kettlebells and Barbells which serve different jobs for different exercises.

They can be used individually or together, to perform strength exercises. 

Reasons they are so popular:

1. Compact and easy to store.

2. Suitable for all fitness levels.

3. Very versatile, allowing full body workouts.

Dumbbells come in different shapes, weights, and materials, but the their main principle is the same which is resistance that activate your muscles.

When you use any type of dumbbell, you’re working with and against gravity. Your muscles must contract and expand to move and stabilise the weight depending on the specific exercise.

This will create resistance leading to muscle growth, strength, and endurance over time with the body’s adaptation.

Dumbbells allow for free weight training, meaning you control the movement, that activates and also stabilises the muscles which improves balance coordination.

Unlike fixed machines, they promote natural movement patterns, reducing the risk of overuse injuries. Machines can be very useful but repetitive routines can lock down the body with repetitive muscles groups being used.

There are two types of Dumbbell training:

1) Unilateral Dumbbell Training

Definition
This is where you train one arm or leg at a time (or each side working independently).

Examples of Exercises

• Single arm dumbbell row

• Single arm overhead press

• Bulgarian split squat / split squat

• Single leg Romanian deadlift (DB)

• Step ups

Key Benefits

• Corrects imbalances: each side is forced to carry its own load.

• Core & hip stability: strong anti-rotation demand improves trunk control.

• Joint friendly loading: can feel better on backs, hips, or shoulders.

• Athletic transfer: improves balance, coordination, and force on one leg/arm.

2. Bilateral Dumbbell Training

Definition
Training both limbs simultaneously. Both sides share the load and you can typically move more total weight.

Examples of Exercises

• Dumbbell bench press / floor press

• Dumbbell back or front squat / goblet squat

• Dumbbell Romanian deadlift

• Dumbbell push press

• Dumbbell bent over row (two-arm)

Key Benefits

• Max strength & hypertrophy: higher total loads and easy progressive overload.

• Efficiency: more muscle mass trained per rep and per set.

• Stability & bracing: simpler setup, great for foundational strength blocks.

• Time saving: faster sessions when volume is high.

Top Tip: Most lifters do best combining both. Use bilateral lifts for heavy compounds, then add unilateral work to fix asymmetries and build stability.

When shopping for dumbbells, you’ll find several options, each with unique benefits:

1. Fixed Dumbbells

• Pre set weight, often coated in rubber, neoprene, or metal.
• 1-50Kg for home use is  the normal range
• They are very durable and long lasting
• They are very easy to set up

2. Adjustable Dumbbells

• These are a very efficient use of space as you can have multiple weights which can have up to 36kg in one dumbbell.
• This is also a much cheaper option rather than buying multiple dumbbell weights
• Allow you to change the weight by adding/removing plates.
• Cost effective and space saving for home gyms.

3. Selectorised Dumbbells

• Advanced adjustable systems where you dial or slide to select a weight.
• This is a very efficient use of space in the home
• Fast and convenient but more expensive in the first place but much cheaper if you are planning on buying a full range of dumbbells.

4. Hex Dumbbells

• Six sided design prevents rolling.
• Popular for home use and functional training.
• Great for doing press ups with as they are fixed to the floor without rolling.

5. Vinyl/Neoprene-Coated Dumbbells

• Comfortable grip, non-slip coating.
• Lighterweight ranges - not recommended for heavier weights
• Good floor protection
• Great for beginners and aerobic, dynamic workouts.

Using dumbbells in your workouts provides a range of fitness benefits:

• Builds Muscle & Strength – Targets and stimulates all the major muscle groups.

• Improves Balance & Coordination – Works stabiliser muscles & proprioception.

• Versatile – From Dynamic cardio to strength, they fit any training style.

• Compact & Portable – Easy to store and transport around.

• Supports Functional Fitness – Mimics real-life functional movement patterns.

• Progressive Overload – Simple to increase resistance as you progress.

Choosing the right dumbbell depends on your specific goals, budget, and training space:

• Beginners - Start with lighter neoprene or fixed dumbbells (2-5 kg for women, 5-10 kg for men, depending on strength).

• Intermediate/Advanced - Adjustable or selectorised dumbbells for progressive training.

• Small Spaces - Go for adjustable options to save space.

• High Volume Training - Fixed dumbbell sets for fast switching between weights.

1. Dumbbell Squat  

Works: Legs - Glutes, hamstrings, quads & core.

Hold a dumbbell in each hand by your sides or one at chest height. Squat down, keeping your chest up and knees behind your toes, engage core and maintain good posture.

2. Dumbbell Bench Press (Can be done on a bench or floor)

Works: Chest, Shoulders, Triceps

Lie on your back, press dumbbells upward, then slowly lower, a tempo of 1-2 ratio.

3. Dumbbell Bent-Over Row

Works: Back & Biceps, core (stabilisers) 

Bend forward at the hips, pull dumbbells towards your torso, squeeze shoulder blades together and engage your core.

4. Dumbbell Shoulder Press - Standing or seated 

Works: Shoulders & Triceps

Press weights overhead while standing or seated, avoiding arching your back. Maintain good posture with core engaged and chest up.

5. Dumbbell Deadlift

Works: Hamstrings, Glutes, Lower Back

 Hold dumbbells in front of your thighs, hinge at the hips, and lower until you feel a stretch, then return to standing. Keep shoulders retracted and core engaged. Keep dumbbells close to your legs.

If you only buy one piece of kit for home training, make it dumbbells. They’re compact, adaptable, and if used well, will build strength and balance. 

Start with a weight you can move with perfect form, focus on slow, controlled reps and keep your core engaged on every lift.

Choosing the right set comes down to your space and goals. Short on room? Go adjustable. Want fast changes between sets? Fixed hex dumbbells are a great shout. Beginners often do well with lighter neoprene to learn the movement patterns; as you progress, step up the load so you’re challenged on the final few reps.

Not sure where to begin? You can’t go far wrong with the foundations: squats, presses, rows, deadlifts and overhead work. Two to three sessions a week, 6 to 12 reps per set, will deliver results, provided you stay consistent and gradually add to your weights or reps over time.

When you’re ready to kit out your space, explore our latest range of dumbbells and find your perfect match. And, if you’d like a steer on weight selection or programming, drop us a message; we’re happy to help!

— David Williamson, Personal Trainer & Strength Coach