You can build a surprisingly varied workout around dumbbells. One day they might be used for rows and presses, another for squats, lunges, or Romanian deadlifts. The equipment stays the same; the exercise, weight, and way you use it changes.
That versatility is useful when you're putting together a home training space and don't necessarily want a separate machine for every movement.
The dumbbells on this page include rubber hex pairs, packages covering multiple weights, and plate-loaded dumbbell handles. Which option makes sense comes down to how you train now and how much flexibility you want as your training progresses.
Hex dumbbells get their name from the shape of the heads. Unlike a round dumbbell, the flat sides help stop the weight from simply rolling away when you put it on the floor. It's a small detail, but one you'll appreciate fairly quickly if you train in a limited space.
The Rubber Hex Dumbbell Pairs in this collection have rubber-encased heads, knurled handles and weight markings. Buying individual pairs works well when you already know which weights you use regularly.
If you want several weights from the outset, a package can be more practical. The 10–30 kg Rubber Hex Dumbbell Package groups a number of pairs across that weight range.
Have a look at the actual weights included in each package, not just the total kilograms. A set is only useful if the individual weights suit the exercises you're going to perform.
Here's something that's easy to overlook: the right dumbbell weight changes with the exercise.
The weight you comfortably row may be far too heavy for a curl. Likewise, the dumbbells you use for a squat may not be what you reach for during a shoulder exercise. This is why a useful dumbbell weight set isn't necessarily the heaviest one you can afford. A sensible spread of weights can be more valuable.
Think about where they'll be kept as well.
One pair beside a bench isn't much of a storage problem. Six or eight pairs scattered across the floor certainly can be. If you're building a larger setup, Trojan also has dumbbell and rack packages that keep several pairs together on a dedicated rack.
It's worth checking the space available before buying the weights and figuring out storage afterwards.
Not everyone wants a separate dumbbell for every weight.
A plate-loaded handle lets you change the load by adding or removing compatible weight plates. That can make sense if you already own plates or simply prefer one adjustable setup over a row of fixed dumbbells.
There are a couple of options in this collection. The 350 mm Spin Lock Dumbbell Bars use spin-lock collars to secure the plates. Trojan also has Olympic Dumbbell Handles designed for Olympic plates and supplied with spring collars.
If you already have plates at home, check their specifications against the handle before ordering. "Plate-loaded" doesn't mean every plate fits every handle.
Dumbbells aren't just for curls.
For upper-body training, they can be used for movements such as rows, chest presses, shoulder presses, and triceps exercises. Move to lower-body training, and you can use them for goblet squats, lunges, and Romanian deadlifts, among other exercises.
You also have the option of working one side at a time. A single-arm row is an obvious example. In other exercises, you might use a dumbbell in each hand and train both sides together.
If you'd like a few exercise ideas, Trojan has a guide covering nine exercises using dumbbells and a bench. For more specific back training, there's also a guide to back exercises with dumbbells.
Those guides are a better place for detailed workout instruction. On this page, the more important question is which weights and dumbbell style fit the way you intend to train.
Looking for dumbbells in Perth? Trojan Fitness is located at 8/200 Winton Road in Joondalup, WA, and the dumbbell range can also be browsed online.
You don't need to buy a complete collection on day one. If a couple of pairs cover your current exercises, that may be all you need to begin with. If you train across a wider range of movements, a hex dumbbell set or dumbbells and rack package may give you more room to change weights between exercises.
There are plate-loaded handles here too, so fixed dumbbells aren't your only option. Work out what you'll actually use, check the individual product specifications, and build your setup from there.
With dumbbells, each hand holds its own weight. A barbell puts the load onto one longer bar that you usually control with both hands. That sounds like a small difference, but it changes what you can do with the equipment. Dumbbells work well for single-arm exercises as well as movements using both sides together, while a dumbbell weight set gives you different loads to choose from as your exercises change.
That depends on what the rest of your training week looks like. Two people could own exactly the same dumbbells and use them very differently. Your experience, the muscles you're training, how demanding the session is, and the recovery time between workouts all matter. What you generally don't need to do is train the same muscles hard every day. If you're new to resistance training, getting help with your program can be worthwhile.
Age alone doesn't rule out dumbbell training. Resistance exercise can be used by older adults, with the exercises and loads chosen to suit the person. An injury needs more care because the answer depends on what has been injured and where you are in your recovery. If you're dealing with an injury, ongoing pain, or a medical condition, get advice from an appropriate healthcare professional before deciding which exercises or weights to use.
You can do a surprising amount with a pair of dumbbells. Presses, rows, squats, lunges, and direct arm exercises can all be performed with them, and you can train one side independently when an exercise calls for it. They're also relatively easy to add to a home setup compared with many larger pieces of strength equipment. The important part is having weights that suit the exercises you intend to perform.
It would be easier to ask which exercise you're doing, because dumbbells aren't tied to one muscle group. A row can train your back and biceps; presses can involve the chest, shoulders, and triceps; and squats or lunges bring the legs and glutes into the picture. Dumbbells can also be used in certain core exercises. Change the movement, and you change which muscles are doing most of the work.
Curls may be the obvious one, but they're only the beginning. Dumbbell rows, chest presses, shoulder presses, goblet squats, lunges, and Romanian deadlifts are all common choices. You won't necessarily use the same weight for each of them, which is where having several weight options can be useful. A hex dumbbell set, for example, can give you different loads to work with as you move between exercises.
Dumbbells can be part of a fat-loss program, but doing dumbbell exercises won't make your body take fat specifically from your stomach. Spot reduction doesn't work that way. Strength training does have a useful place in an overall exercise routine and can help you maintain or build muscle. Changes in body fat, however, depend on your overall energy balance rather than one particular dumbbell exercise.
Don't start with the biggest number on the box. Start with the exercises you plan to do and the weights you can use with good technique. You'll probably need different loads for different movements, so having useful steps between weights matters. Then consider the practical side: fixed or plate-loaded dumbbells, available floor space, and storage. If you're buying several pairs, a dumbbell and rack setup may make more sense than storing them separately.
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