Adjustable Dumbbell Workouts for Beginners

Written by Powertrain Sports,  3rd September 2022
Adjustable Dumbbell Workouts for Beginners Header
Level up your strength training routine with just one piece of equipment!

It’s easy to get a good cardio workout without much equipment. But what if you want to increase endurance or build muscle? Adjustable dumbbells are super handy to have at home for regular weight training.

Working out at home doesn’t mean you need to compromise on good equipment. Adjustable dumbbells are a great way to ensure that you don’t deprive yourself of proper upper and lower body workouts.

This article will tell you what adjustable dumbbells are and why you should add them to your home gym setup.

What are adjustable dumbbells?

Powertrain Adjustable Dumbbells

As the name suggests, these dumbbells can accommodate weight adjustments. Most adjustable dumbbells on the market have a range of 2 kilograms to 24 kilograms, allowing you to choose your level of difficulty.

Simply switch the dials to adjust how heavy you want them to be for your workout! Let’s take a look at some of their key benefits.

Benefits of adjustable dumbbells


An adjustable dumbbell gives you a lot of freedom and choice to work with. Need a heavier set of weights to work out your arms but lighter weights for your chest and back? All you have to do is turn the dial to the desired load and voila! You’ve got the luxury of multiple weight settings in your home with just one piece of equipment.


Getting a good set of adjustable dumbbells instead of an entire set of dumbbells with different weights is easier on your wallet.

The convenience of adjustable dumbbells ensures you can stay fit and achieve your goals with just one item. You don’t have to pay for ten different sets of dumbbells.

Good for progress

You may need dumbbells of varying sizes if you regularly work out and want to work on your endurance. You may start off with five pounds now but soon enough you’ll want to increase the challenge to eight pounds or even 16 pounds as you progress.

Adjustable dumbbells can be a one-time investment that you can use as you keep getting fitter and need bigger weights to keep challenging yourself.

Easy storage

There’s nothing better than having one designated drawer or shelf for all of your workout equipment. With adjustable dumbbells, you’re saving on a lot of storage space since you only need one product!

Now that you know why adjustable dumbbells are great, here are a few workouts you can use them for to target different muscle groups in your body!

Top adjustable dumbbell exercises

Bicep curls with Powertrain dumbbells
Bicep curls are great for building strength in your forearms.

Chest press

Lie down on your back. Hold the adjustable dumbbells in each hand, with elbows bent on each side and palms above the middle of your chest. Fully and slowly extend your arms up and down, always bringing them back to rest in the middle of your chest.

Muscles targeted: pectorals, deltoids, triceps

Bicep curls

Never underestimate the power of a good bicep curl. Stand straight, with your knees slightly bent and your core engaged. Hold the weights in each hand and with your elbows in a fixed position, curl upwards, moving only half your arm.

Slow and controlled motions are key to getting the bicep muscle group activated, burning and engaged!

Muscles targeted: biceps, forearms

Suitcase squat

Hold each adjustable dumbbell in both hands as if you’re carrying two suitcases. Maintain a straight back, extend your hips out and keep your core engaged. Squat down till your thighs are parallel to the floor.

Try not to lean forward as you go down. Push your heels into the floor to come back to a standing position.

Muscles targeted: glutes, hamstrings, quads, hip flexors


Use a higher surface as a stepping platform. This could be stairs or a sturdy bench or stool. Hold dumbbells in each hand by your sides and step on the platform, one foot at a time.

Flex your hips as you step up and breathe between each step.

Muscles targeted: quads, hamstrings, core, glutes

Dumbbell lunge

Hold the dumbbells by your sides in a standing position. Palms should be facing your body. Lunge forward with your left leg and let your right leg trail down with the knee almost touching the floor. Push down on your left heel to come back up.

Using weights for this simple exercise increases stamina and endurance while helping you build muscle!

Muscles targeted: abs, lower back, calves

Bent-over row

This classic weighted exercise targets different muscle groups at once. Stand with feet shoulder-width apart. Bend your knees with your butt slightly out and your back completely straight.

Row up and bring the weights to chest level while keeping your core tight.

Muscles targeted: spinal erectors, hamstrings, glutes, lats, shoulders, forearms, biceps

Shop for adjustable dumbbells at Powertrain

Powertrain carries a wide range of adjustable dumbbells for your fitness journey. Choose from our selection of kettlebells and dumbbells which have up to 15 weight adjustment settings for different levels of difficulty!

There’s no excuse to not challenge yourself while you work out, even if it is from a simple home gym! Our innovative locking mechanism with easy dial lets you configure the amount of weight you want to lift.

Since you don’t have to screw on different weights, you can spend more time on those rapid supersets or drop sets. Choose between sets that provide a range of 2-kilogram to 24-kilogram weight adjustments or 5 kilograms to 25 kilograms per dumbbell!

While you’re visiting our site, check out our range of cardio equipment to take your home gym setup to the next level. You’ll never need a gym membership after this.

Who are we?

Powertrain is your one-stop shop for high-quality home gym equipment. We carry a vast range of products that cater to a wide variety of people, from athletes to more casual users who want to stay in shape.

Our focus is on creating products that allow you to enjoy worry-free workouts. Order today and experience fast and efficient shipping all over Australia.

Shop adjustable dumbbells at Powertrain
Bicep curls are great for building strength in your forearms.