Our adjustable dumbbell set is a versatile and space-saving solution for home workouts. Designed to replace multiple individual dumbbells, this set features 12 different weight settings, ranging from 3 lbs to 40 lbs, allowing users to customize their resistance with a simple adjustment mechanism.

The Adjustable Dumbbell Set offers a wide range of possibilities for strength training, toning, and full-body workouts.

Here are some of the most effective workouts you can perform with your adjustable dumbbells:

1. Upper Body Workouts

– Target your biceps by curling the dumbbells towards your shoulders. Adjust the weight to gradually increase resistance and build muscle.

– Lift the dumbbells overhead to strengthen your shoulders and triceps. Increase weight for more challenging sets.

– Lying on a bench or the floor, press the dumbbells upward to work your chest and triceps. Adjust weight for progressive overload.

– Lift the dumbbells to the sides to strengthen your shoulders, targeting the deltoid muscles.

– Perform overhead extensions to isolate and tone the triceps with adjustable resistance.

2. Core Workouts

– Sit with your knees bent and feet off the ground, holding one dumbbell to twist side to side, engaging your obliques and core.

– Stand with a dumbbell in one hand and bend your torso sideways, targeting your obliques.

– Hold a dumbbell against your chest or extend it overhead as you perform sit-ups to increase resistance.

3. Lower Body Workouts

– Hold a dumbbell in each hand or in a goblet position to add resistance to your squats, targeting quads, glutes, and hamstrings.

– Perform walking or stationary lunges with dumbbells in each hand to build strength in your legs and glutes.

– Use the dumbbells for stiff-legged deadlifts to engage your hamstrings, glutes, and lower back.

– Hold a dumbbell in each hand as you step onto a bench or elevated surface to strengthen legs and glutes.

4. Full-Body Workouts

– A dynamic movement that involves lifting the dumbbells from the floor to shoulder height, then pressing overhead, working your entire body.

– A full-body explosive movement that targets legs, back, and shoulders.

– In a plank position, row the dumbbells one arm at a time while engaging the core and back muscles.

5. HIIT & Circuit Training

squats, presses, curls, and lunges in a high-intensity circuit to boost cardiovascular fitness and endurance while building muscle. The adjustable weight allows you to challenge yourself with heavier resistance as you progress through rounds.