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25 Adjustable Dumbbell Exercises Targeting Your Full Body

1. Squat 2. Bench press 3. Shoulder press 4. Deadlifts 5. Tricep Kickbacks 6. Front raises 7. Supinated curls 8. Hip thrusts 9. Bent over rows 10. Chest press

Sandra Adams
25 Adjustable Dumbbell Exercises Targeting Your Full Body
Table Of Contents

Ever feel like your workout routine has hit a plateau? You go to the gym, do the same old sets, and leave feeling like you're not getting the results you're working so hard for. 

We've all been there, stuck in a fitness rut, wondering if we're really pushing ourselves to our potential. 

But what if we told you there's a missing puzzle piece that can shake things up for you? 

That's right, we're talking about adjustable dumbbells.

This isn't just another piece of equipment; it's your all-in-one ticket to a body that keeps getting stronger, more flexible, and, yes, more awesome. 

What Are Adjustable Dumbbells?

Adjustable dumbbells are revolutionary in the world of fitness equipment, offering a versatile and space-saving solution for strength training at home

Unlike traditional dumbbells, which require you to have a range of weights to progress, adjustable dumbbells allow you to change the weight with the simple turn of a dial or the slide of a pin, making them a smart investment for your home gym.

Adjustable Dumbbells Vs Fixed Dumbbells


Adjustable Dumbbells

Fixed Dumbbells

Weight Variety

Changeable weights in one set.

One weight per dumbbell.

Space Saving

Yes, replace multiple dumbbells.

No, needs more space for a range of weights.


Switch weights with a dial or pin.

Grab the weight you need and start.


Higher upfront but cost-effective.

Lower upfront, but can be pricey

Setup Time

Takes 3 seconds to adjust weights.

No setup time, ready to use.


Some have delicate parts.

Generally more durable.

Workout Pace

Quick transitions between weights.

Slow transitions as you need to change weights.

Ideal Use

Home gyms, small spaces, varied workouts.

Commercial gyms, a simpler setup.

Physical Size

Compact, one size for all weights.

Varies, larger weights are bigger in size.

Why Dumbbell With Adjustable Weights?

Progressive overload is key in getting stronger while doing circuit training

Adjustable dumbbells are great for this since they let you add weight bit by bit, making it simple to keep challenging your muscles.

Imagine you’re lifting weights, and it starts to feel too easy – with traditional dumbbells, you'd need a whole new set to increase the challenge. 

But with adjustable ones, you can add more weight with just a twist or a click. 

  • By using adjustable dumbbells, you avoid those big jumps in weight, which can be too much too fast and can even lead to injuries. 
  • Instead, you get to increase the load in manageable steps, which is just what your muscles need to get stronger safely and effectively. 
  • It’s all about that steady climb, and adjustable dumbbells are the perfect tool for the journey.

Adjustable Dumbbells are The Secret to Full Body Workouts

In this section, we’ll tell you how you can target multiple muscle groups through exercises with dumbbells, from arms to legs, and core training.

How Do Adjustable Dumbbells Work?

Adjustable dumbbells are a versatile and space-saving solution for weight training. Here's a simple explanation of how do adjustable dumbbells work:

  • Weight Adjustment Mechanism: Each dumbbell has a mechanism that allows you to change the weight. You can add or remove weight plates to adjust the total weight.
  • Dial or Pin System: Most adjustable dumbbells use a dial or pin system. You turn a dial or move a pin to select the desired weight.
  • Locking Mechanism: When you set the weight, a locking mechanism secures the weight plates in place. This ensures only the selected plates are lifted, leaving the rest in the base.
  • Easy to Use: Dock the dumbbell in its base, adjust the weight, and lift. The unwanted plates remain in the base.
  • Space-Efficient: Instead of multiple sets of dumbbells, you get a range of weights in one set. Great for home gyms.

This design makes it easy to quickly switch weights for different exercises.

Adjustable Dumbbell Workouts

Adjustable Dumbbell is your key to successful full-body workouts. How? Let’s discover: 

Arm Workouts to Do With Dumbbells

Arm Workouts to Do with Dumbbells

You can do multiple arm exercises with adjustable dumbbells, as they can be a great tool for stronger and sculpted arms. 

Some of the arm exercises are: 

1. Supinated curls

2. Tricep extensions

3. Hammer curls 

4. Arnold press

5. Front raises

Check out our latest blog about the 15 Best Arm Workouts With Dumbbells and get all the details to make your arms stronger than before.

Leg Dumbbell Exercises

Leg Dumbbell Exercises

Legs are the pillars of your body, and building them up is about smart, consistent work. 

Grab those adjustable dumbbells and do the following exercises

6. Goblet squats 

7. Lunges 

8. Single-leg deadlifts

9. Step-ups 

10. Hip thrusts 

It's not just more power in your legs; it's more power to your entire weight for home workout.

For a detailed leg workout with dumbbells guide, head over to the article From Beginners to Pros: 13 Diverse Leg Workouts With Dumbbells.

Simple Dumbbell Workouts for Weight Loss

Simple Dumbbell Workouts for Weight Loss

Want to burn fat and carve out some nice, toned muscles? Adjustable dumbbells are your all-in-one gym tool

There are multiple dumbbell compound exercises for weight loss, such as:

11. Dumbbell chest press

12. Dumbbell bent over row

13. Dumbbell Front Rack squat

14. Man makers

15. Dumbbell walking lunges

Alternate between fast-paced circuits and heavy lifts for a dumbbell workout routine that's never boring and always burning.

Muscle Building With Dumbbell Only Exercises

Muscle Building With Dumbbell Only Exercises

Muscle building is something that every gym goer dreams of because who doesn’t like a little bit of extra muscle on the body?

Well, fortunately, adjustable dumbbells have made muscle building easier as you can do various exercises with them and build strong muscles, like:

16. Dumbbell flyes

17. Tricep Dumbbell Skullcrushers

18. Dumbbell calf raises

19. Bicep Curls

20. Arnold Presses

With these dumbbell workouts, every part of you is in it together.

Check out our Complete Muscle Building Workout for more information!

Best Dumbbell Compound Exercises

Although there are countless workouts to do with dumbbells, we’ve listed the 5 most common and simple dumbbell workouts below. Try them out!

21. Dumbbell Squats

Dumbbell Squats
  • Stand with your feet shoulder-width apart, each hand holding a dumbbell at your sides. 
  • Squat down like you're about to sit in a chair, keeping your back straight. 
  • Push through your heels to stand back up. 
  • This works your legs and butt, and holding dumbbells adds extra work for your arms.

22. Dumbbell Bench Press

Dumbbell Bench Press
  • Lie on a bench with a dumbbell in each hand, arms up straight over your chest. 
  • Slowly lower them down until your elbows are just below the bench, then push them back up. 
  • It's a classic move for building a strong chest, shoulders, and triceps.

23. Dumbbell Shoulder Press

Dumbbell Shoulder Press
  • Sit or stand with a dumbbell in each hand at shoulder height. 
  • Push the dumbbells up above your head until your arms are straight, then lower them back down. 
  • This is key for strong shoulders.

24. Dumbbell Deadlifts

Dumbbell Deadlifts
  • With a dumbbell in each hand, stand straight. 
  • Bend at your hips and knees, lowering the dumbbells to the ground while keeping your back straight. 
  • Stand back up. 
  • This move targets your hamstrings and lower back.

25. Dumbbell Tricep Kickbacks

Dumbbell Tricep Kickbacks
  • Lean forward with a dumbbell in each hand, elbows at a 90-degree angle. 
  • Extend your arms back until they are straight, then bring them back to 90 degrees. 
  • It's a burner for the back of your arms, your triceps.

How to Clean Adjustable Dumbbells?

Taking care of your adjustable dumbbells is key to making sure they last long and stay ready whenever you need them. 

A little bit of maintenance goes a long way in keeping your gear in top-notch condition. 

Here are some quick and easy tips to clean your dumbbells:

  • After you're done with your reps, give your dumbbells a quick wipe-down to eliminate sweat and dirt. 
  • Use a clean, damp cloth and if they need a deeper clean, a bit of soapy water will do the job. 
  • Just make sure they're dry before you put them back.
  • Keep them off the ground, and ensure the place is not too hot or wet to prevent rust or wear.
  • A little oil can keep your adjustable dumbbells moving smoothly. If you hear a squeak or they're getting tough to adjust, just a drop of oil will help. 

The Bottom Line

Adjustable dumbbells give you the option of a versatile workout routine. They are the best fitness gear for full-body workouts, from arms and legs to muscle-building and weight-loss routines. 

Our Adjustable Dumbbells offer a space-saving solution to cater to your exercise needs. They are compact yet effective to use and give 100% results. 

There is a range of adjustable dumbbells DMoose offers, including 52.5lb, 90lb, 2-in-1 90lb dumbbells into barbell set, and 3-in-1 dumbbell to kettlebell to barbell set. 

So, if you’re looking for an all-in-one, cost-effective solution for your workouts, check them out and get them while they’re in stock!

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Sandra Adams

Hi, I'm Sandra Adams, a certified personal trainer and fitness blogger dedicated to helping women reach their health and wellness goals. With over a decade of experience in the fitness industry, I specialize in crafting effective, easy-to-follow workout routines that fit into even the busiest schedules. 

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