Rating: ★★★★½ 

  Buy at Amazon

Today I am going to be reviewing what I believe to be probably the best adjustable dumbbells you can buy, no other than Powerblock dumbbells. I have used Power Blocks and I can tell you they are really fantastic, top trainers and amateurs a like will all tell you just how useful they can be for home workouts. If you have 338 dollars and you are looking for a good set of dumbbells, don’t look any further, go purchase these adjustable weights right now.

I have said it before and I will say it again, if you want to work out effectively at home then the only fitness equipment you really need is a dumbbell and a pull up bar. Well what is so great about power block dumbbell sets?

Firstly, Powerblock dumbbells are not so expensive. Although 338 might seem like a lot at first, it is cheaper than Bowflex Selectech and they will also last you for years and tears. These dumbbells actually come with an extraordinary 10 year warranty so you can be sure that they will at least last you then years. Do any gyms give 10 year memberships for 338 dollars, I don’t think so!

Secondly, these power blocks go up to 45 pounds each in 5 pound increments; this is ideal for most people’s strength training needs. Even if it is not enough- and this is something I really like- you can upgrade it by buying some add on dumbell handles or you can even turn it into a barbell. That is really neat!

Thirdly, the selector pin changing system insures that you can adjust your dumbbells fast and above all safely. Some other dumbbells have been known to have problems when it comes to changing; they may either be too slow or may sometimes come loose which is extremely dangerous (just think French triceps).

Fourthly, they have a different shape form other dumbbells. Instead of being round, they are square which actually makes them balance better and makes exercising with them a more comfortable and enjoyable experience. The handles have also been padded which supposedly gives better wrist protection, but I have never had a problem with my wrist hurting using normal dumbbells, so I really don’t see the need.

Fifthly and I believe most importantly, these powerblock adjustable dumbells have nothing but good customer reviews on Amazon. This is the tell tale sign of a good product.

Powerblock Dumbbells-Product Highlights

• Good price- $338 with 10 year warranty

• Amazon customer ratings are all above 4

• Goes from 5 to 45 pounds

• Can be upgraded to meet you strength needs; can even turn it into a barbell (wow!)

• Selector pin changing system is fast and above all safe

• Square shape means better balance

Buy at Amazon HERE

Conclusion

I would highly recommend you buy these adjustable dumbbells if you are serious about exercising at home, need some basic fitness equipment that will last and also which can be upgraded when to suit your strength needs. I would highly recommend these powerblock dumbbells. What more can i say, they really are fantastic!

If you want to buy some adjustable dumbbells but you don’t want to spend too much money, what are your choices? There are many good dumbbell sets out there but many tend to be priced at 300 dollars and over, so it can be tough to find good ones which are well priced and also suit your needs.

Here are My favorite dumbell choices:

$90 Cap Barbell Chrome Plate Set (30-Pound)

Rating: ★★★★☆ 

These hand weights go up to 30 pounds and they really are cheap, only 90 dollars. They might not come with the warrenties, or the quick change mechanisms as the others do, but if you need to do the work at an affordable price, then these might be your ticket.

BUY AT AMAZON

$184 PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

Rating: ★★★★☆ 

For under 200 dollars ($177.2) these are by far the best adjustable dumbbells you can get for under 200 dollars.  These adjustable weights can be adjusted in increments of 3 pounds and can go as high as 24 pounds. It has a great selector pin system which makes the process all so easy. Unlike normal dumbbells which you have lying around the house or you have seen at the gym, these powerblocks are made to be more compact and a lot more balanced. It also provides good wrist protection with it’s padded handle.

Features:

• 3lb increments that can be adjusted as high as 24 lbs

• A padding system which protects the wrist

• Selector pins which make changing that much easier

• Comes with a 10 year limited warrenty

Stamina Versa-Bell II 25-Pound Adjustable Dumbbell Pair

For 148 dollars these adjustable dumbells are a defintily worth the price. These Stamina adjustable dumbbells can be changed in increments up to 25 pounds, this change is made using a very cool dial mechanism which makes the whole process very fast and easy.Unlike the powerblock dumbbells Stamina only comes with a 90 day limited warranty which I think is quite short compared with the powerblocks 10 years. However if you are tight for cash, then maybe these are the dumbbell weights for you.

BUY AT AMAZON Stamina Versa-Bell II 25-

Features:

• Good price $148

• Goes up to 25lbs

• Uses dial mechanism to make the change fast

• 90 day limited warrenty

Weider PowerSwitch 12.5 lbs Adjustable Dumbbell Pair

At 119 dollars these may be the dumbbells for you. These dumbbells only go up to 12.5 lbs so if you are going to do any sort of strength training with them you can forget it! However for smaller muscle groups and some limited exercises they can be handy. They come with a storage tray and they can be easily changed. These  adjustable weights don’t seem to come with any warranty that I can see.

BUY AT AMAZON Weider PowerSwitch 12.5 lbs

Features:

• 2 12.5lb dumbbells

• A free storage tray

• A color coded weight guide.

Buy at Amazon Ironmaster 75 lb Quick Lock Adjustable Dumbbell System

Once in awhile you come across a product which just sets itself apart from the rest, these adjustable dumbbells are just that product. The ironmaster quick-lock dumbbell system is definitely a piece of fitness equipment which is made for people who are very serious and dedicated to working out at home. If you are looking for an all round great set of dumbbells then these are probably the choice for you. I have tried these dumbbells myself and I could only say WOW, these are definitely fantastic. I would especially recommend these dumbbells to the exercise enthusiast who has some money to spend and is willing to spend it.

Why are they so great, here are the reasons!

1. The sheer weight that they can be adjusted to! Although these adjustable dumbbells may be more expensive than if you were to buy basic Power Blocks, they come with some big advantages over their competition. They can be adjusted to a whooping 75lbs (without an upgrade) which is quite a load and which means you can really get a solid workout done with them. This is great for building strength and mass.
2. Most importantly it has extremely good reviews from customers who have used it, including me! I went to Amazon and out of 36 reviews 32 gave a 5 star rating. I would not even have to look at the features these dumbbells have, because the Amazon ratings speak so completely for themselves. Although the price may be a bit expensive (515 dollars), what you get for the price is not expensive at all. I find that when you buy anything online the best thing is always to follow what the customers who have bought and used the product are saying, because of this rating I would recommend these to anybody serious about exercising weights at home.
3. They have a fast quick-lock system which makes changing these dumbbells very easy. I reviewed Bowflex dumbbells a few weeks ago and they had something similar which allowed you to change the dumbbells fast, however unlike these adjustable dumbbells their system was prone to all sorts of problems. From my experience using these and from what I have read and heard, although this quick lock system may not be as fast for changing as the Powerblock pin system, it is much more reliable and safer than the Bowflex system, which is great to hear.
4. They also come with a stand and exercise poster which is a nice little added benefit to buying these highly reliable dumbbells.
5. To rap everything up, Ironmaster shows you how serious it really is by giving a LIFETIME WARRENTY to anyone who chooses to buy these adjustable dumbbells. Now if you have looked at other dumbbells that I have reviewed you will find that this is definitely the best warranty deal that is out there, at least that I have seen so far.

Buy at Amazon Ironmaster 75 lb Quick Lock Adjustable Dumbbell System

Conclusion- Great reviews, a good price, a lifetime warranty and a load of extras. In all, a great adjustable dumbbell system.

This is the first adjustable dumbbell system review I have been able to do so far. I have decided to start with Bowflex SelectTech which I was able to try out the other day.

The SelectTech dumbbells come in two different types: The Bowflex SelectTech 552 and the 1090.

552 Vs 1090- What is the difference? Which one should you buy?

The difference between both the 552 and the 1090 is only in the maximum weight which the dumbbell can be adjusted to. The 552 goes from 5lbs to 52.5lbs and the 1090 goes from 5lbs to 90lbs. For me personally I would choose the 1090 because with it I can increase my muscle mass and at the same time increase my strength by doing effective leg and back workouts, something which I just couldn’t do with a dumbbell that only reaches 52.5lbs. However, if you just want to tone up and you are not very serious about strength and mass building, then there is really no point in you going out and spending more money on a heavier dumbbell, the 552 would be fine.

What is so special about the Bowflex SelectTech dumbbells?

When I used both the 552 and the 1090 three things stood out in making these adjustable dumbbells quite special.

1.      Small incremental increases- Most adjustable dumbbells only can be increased by 5lbs at a time. Now to me personally this doesn’t matter too much, but for many people this can be quite annoying, because they want to make incremental gains. With the Bowflex SelectTech this is no problem because you can make increases as small as 2.5lbs

2.      They look awesome and you  get a stand- I can’t deny that the Bowflex SelectTech dumbbells look really cool and the fact that you get a stand is pretty enticing.

3.      The Pending lock Mechanism- This is a weight plate changing mechanism which Bowflex has invented and patented. Basically It allows you to change the plates on your dumbbells very fast, much faster than most adjustable dumbbells which use pin devices or screw mechanisms. You might not think the speed it takes to change an  dumbbell matters, but it does. Just think about when you have to superset an exercise and you need to use a smaller weight straight away experience the full potential of the exercise. Well the pending lock mechanism makes adjustments a lot faster.

However, there has been a lot of complaints from people who say that the plates of the dumbbell have been coming loose or have dropped while they were doing exercises. Many have even said that they were scared of doing any overhead exercises with them because they thought the dumbbells just didn’t feel secure. Now when I used them I didn’t actually experience any problems myself, but maybe this only comes with long-term use. Anyway this is definitely something you should think about before purchasing them.

Would I buy them?

The Bowflex SelectTech adjustable dumbbells look fantastic, they come with a stand, they have a fast plate changing mechanism and they can be changed in small increments, but I still wouldn’t buy them! For me weight lifting is serious and if I am going to purchase a serious piece of home equipment for some serious training then I have to know that it is going to be up to the task. The fact that many people are saying that there is a problem with the weights coming loose does not bode well for serious and long-term weight training with them. I am also not rich and so if I am going to purchase some equipment I have to be 100% sure it is good.

Buy at Amazon Stamina 25-Pound Versa-Bell Adjustable Dumbbell Pair

Today I am going to be reviewing Stamina 25-Pound Versa-Bell Adjustable Dumbbells. Now before I used these dumbbells I have to admit that I had never tried anything by the company Stamina before, so this was my first time with any of their products. These adjustable weights were quite good, there were many things I like about them, but they did have their problems (main problem for me was they cant be upgraded).

Firstly, unlike most dumbbells sets these can be adjusted in 2.5 pound increments. If you have been to a gym before or have used other kinds of adjustable dumbbells you will know that they tend to all come in 5 pound adjustable increments. This may be fine for some people, but for others who want to make incremental gains 2.5 pounds is probably better. For exercises like shoulder extensions a small incremental increase is a definite plus, I definitely liked this feature. These stamina dumbbells are not made for strength gainers though as they only go up to 25 pounds and I don’t think they can be upgraded.

Secondly, they have a selector pin changing system which makes adjustments fast, easy and safe. One thing you must look at when buying adjustable weights is the changing system, some have know to be unsafe with weight plates coming loose and falling. If you are doing any over head exercises this can be particularly hazardous.

Thirdly, these Stamina dumbbells are not too expensive (only $211) which is quite a reasonable price for dumbbell sets. Customer reviews are decent too, but there is one are two which are negative so before you decide to buy these you should check them out yourself and then make your final decision. I have always said customer reviews are very important.

Fourthly, this a adjustable dumbbell system is made with chrome handlebars and chrome weight plates which can withstand high impacts. They are made well and they will not break easily, that’s for sure! If you buy these dumbbells you also get a nylon weight holding device which is both durable and can withstand heavy impacts.

Product highlights:

• Has decent customer reviews

• Price is relatively cheap at just over 200 dollars

• Can be adjusted in 2.5 pound increments from 5lb to 25lb

• Good selector pin system which makes changing fast, easy and safe

• Handle and plates made out of high impact chrome, so they won’t break easily

• Comes with a durable nylon holding device

Buy at Amazon Stamina 25-Pound Versa-Bell

Conclusion

A decent set of adjustable dumbbells at a decent price, definitely not for a strength gainer though.

One thing I love about gyms is the dumbbell workout charts they have up on the wall everywhere, if you are working by yourself with adjustable dumbbells they can also come in handy. For those of you who don’t know what a workout chart is: It is a poster which shows a different variety of workouts which you can do to exercise various parts of your body. There is also stretch charts which should you how to stretch different parts of your body and they really come in handy too.

Getting a printable dumbbell workout chart the cheap way!

I have been looking hard online for a good printable dumbbell workout chart but I have yet to have much success. If you search for it in Google your are normally led to pages which have nothing to do with workout charts. If you are not willing to pay for a good dumbbell workout chart, then maybe you can try the following:

1. Search for “dumbbell workout” in Google.
2. Find a dumbbell workout that you link, save it and then individually search each exercise that is in the dumbbell workout.
3. Find an instruction and illustration of each exercise and save it to your computer.
4. Now simply paste them together and print them out.

If that is too much work I suggest you buy a good one online, I have seen a few and here are the ones I recommend:

1. Fitnus Chart Series

Fitnus chart series exercise and workout charts are really great, very professionally done and are the ones you are likely to see everywhere in the gym. They have a variety of different dumbbell charts at different prices so you have a selection to choose from. You can get them from places such as Amazon.com

1. SPRI

The company SPRI also has some printable dumbbell workout chart products which you can buy, but I like the Fitnus Chart Series a lot more. That is juts my own opinion though.Check it out here.

1. Dumbbell Training Poster Pack

For anyone with about twenty dollars spare they can get the dumbbell training poster pack by Powerblock. This is jam packed with dumbbell workouts and exercises, definitely something which would go nicely in any home gym along with your trusty adjustable dumbbells. Check it out here.

In my opinion getting a good printable dumbbell workout chart can be very beneficial to someone who is not too clear about how a workout or an adjustable dumbbell exercise should be carried out.

It is really amazing how many people have no clue about using adjustable dumbbell swings to get in shape, they really can be a godsend when it comes to fat buring cardio which can be easily applied at home. Now before you read this post tehre is a few things which we must clarify.

Firstly, even if you really like to run, swim and do other forms or cardio, dumbbell swings can still be a great option for you, because there is nothing better than mixing up the variety of exercises you do. For example if you run everyday you may still burn calories, but as your body adjusts more and more to running it will have less and less of an effect on you. That is why you should try to mix things up.

Secondly, if you absolutely hate carido and never run or swim or cycle, then this may just be the thing you have been looking for. I used to have a big problem with doing cardio (although I have changed since) because i thought it was just too boring, I would often give up after only a few mintues and even when i did eventually do a proper run or a swim, i could never consitently keep it up. Then i got a set of adjustable dumbbells and I immediately started using dumbbell swings to get in shape.

Dumbbell swings are great because they are intense, burn fat very efficiently, will get you in incredible shape fast and most importantly they can be done very quickly. For a good adjustable dumbbells swing workout you only need about 15 minutes and this will equal or even surpass the time needed to do a good 40 minute run or hour swim.

Using dumbbell swings to get in shape is based on the movement of kettlebell swings, kettlebells are most suited to this partcilular exercise, but if you dont have them then adjustable dumbbells will do fine.

Here is what you do:

1. Place the dumbbell on the ground, stand over it legs at shoulder width with your feet facing forward.

2.Your legs should be slightly bent, bring your arm down and pick up the dumbbell, make sure your back is straight.

3.Bring your arm with the dumbbell backwards so that your arm will be touching your groin.

4.Using your hips make a sudden foward movemenet as you use your hips to make the dumbbell swing upwards. Make sure you are not using your arms, only use your arms to hold the dumbbell, not to exert any force on it.

5.Make sure your back is always straight and bring the dumbbell back to the starting position (arm resting on groin) and repeat.

You should repeat until you feel very fatigued, then rest for a period of 30 seconds to a minute and then repeat again. You should try to aim for 15 minutes for the best possible results.

This is just one of the dumbbell workouts which can be done using adjustable dumbbells, please stay tuned here for more.

I would speculate that the one of the biggest mistakes home workout newbies make when they start working out is choosing the wrong equipment. There is so many great adjustable dumbbells out there today, but there is also a lot of bad quality ones, how can you tell which are good and which are bad? What is the criteria for a good set of dumbbells?

Well the first thing you should do before you even start looking for an adjustable dumbbell system is decide on your own personal goal. You have to know why you are buying these dumbbells, what goal are you working towards? For me personally I want to have strength and mass, this means I have to look for dumbbells which will compliment this process, I am talking about ones which can be adjusted to pretty heavy weights. Most women though are not looking to build muscle and mass so they should look for dumbbells which are light, but which suit toning and aerobic exercises. Before you even thing about looking at different adjustable dumbbells you must define what your goal is!

The next thing you must do is research what you want well. Go online and read adjustable dumbbell reviews, see what other people have said about the products you have considered purchasing. Some products look fantastic but they don’t last, others look terrible but they will never break. Remember that dumbbells are a tool and they are not meant to look good. The best way to determine all of this is to look at the reviews about them, customer as well as top trainer reviews.

Unless you are extremely wealthy and money is not a problem, then you are going to have to factor in cost. For people who just want to tone up this won’t be too big of a problem because toning requires dumbbells which are not heavy and so they will be cheap (comparatively). On the other hand big mass building dumbbells usually are in the hundreds of dollars, they will last you a long time if you buy the right ones, but they cost an arm and a leg to begin with. For absolute luxury you can go with powerblocks.

If you keep these pointers in mind, buying a good set of adjustable dumbbells should not be too hard of a task!

Want to know what the best adjustable dumbbells are? Nop it is not Bowflex or Ironmaster, nothing really does beat powerblocks. They are just the best dumbbells around. Check out my powerblock dumbbell review or go check them out for yourself at Amazon Here.

Many people believe that cardio activities like jogging, cycling and swimming are the only way to lose fat, that is simply not true. If you want to lose fat but hate cardio, then circuit training with adjustable dumbbells could be the answer. Circuit training refers to a circuit of exercises which are done one after the other without stopping. For example we would do crunches, bicep curls, push ups, French press in that order without stopping. Circuit training is great because you not only burn fat, but you build that fat into muscle at the same time. All in all it is a great way to work out your body and one that I really love.

If you liked my first  dumbbell fat loss workout , then you are in for a treat. Here is a great circuit training workout I have compiled for anyone who would like to lose that excess fat. Depending on how fit you are change the dumbbell weights and/or repetitions accordingly.

This circuit consists of 4 exercises which must be done one after the other without rest. Once a circuit is complete you may rest for 1 minute, and then begin again. Repeat this for 4 circuits, then have a good rest.

Make sure you have a good adjustable dumbbell system(no barbell required) which can be adjusted quickly and easily

Crunches (25 reps)

This is a great exercise for your upper abs.

1. Lie down on your back with your legs up on a bench, chair or your bed in front of you. You can put your hands on your chest or behind you head, it doesn’t matter, whatever makes you more comfortable. Make sure your butt is very close to the bench.
2. Curl yourself forward, don’t bring your back off the floor. Just roll forward and crunch your rib cage towards your pelvis.
3. When you get to the top give those abs an extra squeeze and pause.
4. Now release your abs and lower your shoulders back to the starting position.

Note: Make sure you don’t do the movement too quickly.

One-armed tricep extensions (15 reps each arm)

This is a great exercise which works the entire tricep. All you will need are  some fitness dumbbells and a bench or chair to sit on.

1. Sitting on a chair or bench take your dumbell with one hand and hold it extended over your head.
2. Keep your elbow close to your head without it moving , bring your dumbbell down behind your head as far as you can (not behind the shoulder).
3. Pause for a second while you feel a great stretch in your triceps, now push the weight back up to the starting position.
4. Now repeat straight away with your other arm.

Note: You should try to keep this motion as strict as you can. I find that looking in the mirror and also using your hand to hold the elbow beside your head so it remains stationary helps a lot.

Seated dumbbell curls (15 reps)

This is an exercise which is great for the bicep. These will build mass, define and shape the bicep muscle.

This exercise can be done both standing and seating, however by doing it on a chair or bench you will make the movement much stricter. Remember to have those adjustable dumbbells handy.

1. Sit on a bench or chair holding the free weights in each hand straight down with your palms facing towards your body. Remember to keep your back straight.
2. Without moving your elbows (just think of them as stationary points), curl your dumbells (both hands) forward upwards. As you are lifting forward turn your hands so that the palms are facing backwards and that your thumbs turn to the outside.
3. Lift the weights as high as possible, then pause and flex your biceps.
4. Now bring your fitness dumbbells back down slowly twisting your palms to face your body once again, extend the arms fully so the biceps are stretched as far as possible.

Push ups. (10-20)

Push ups are better done using your fists, if your fists hurt too much on the floor, do them on a carpet or towel.

1. Make two fists and place them shoulder width apart on the floor.
2. Use your arms to raise yourself and support your weight using your arms and the balls of your feet.
3. Now you form the plank, which is a straight line from head to heels
4. Lower yourself down until your elbows form a 90 degree angle, breath in as you lower yourself down.
5. Now raise yourself upwards away from the ground, breathing out as you do. Bring yourself back to the plank position.
6. Repeat

I hope you like this workout, stay tuned to My Adjustable Dumbbells for many more like it!

Even when exercising at home with adjustable dumbbells many people  still think of purchasing equipment which they don’t need, like gloves and straps. Nowadays in most gyms you will see a number of people wearing gloves and straps, which I personally believe they don’t need. In this blog post I want to tell you why you don’t need gloves or straps.

Why I hate gloves

When I first started lifting weights I used gloves like everyone else I knew, they seemed like the smart choice. When you start to lift heavy barbells without gloves your hands will take some time to adjust, it will hurt and you will develop catalyses which can be very annoying, not to mention painful. So therefore like most “smart” young fitness enthusiasts I decided to buy a pair of gloves. My gloves were great, even though they stunk and they significantly dampened the pain I felt when I was lifting dead lift or doing heavy barbell shrugs. However, one day my gloves ripped and I could no longer use them anymore. I didn’t have the money or time to buy a new pair at the time and so I just decide to exercise without them. Most people will probably see where this story is leading: Even though I had the muscular power to lift dead lifts, do pull-ups and pull  those heavy adjustable gym dumbbells for shrugs, my hands didn’t. After a few reps I had to rest because my hands were killing me. Why? Because I developed my body unevenly, I developed my muscles but I didn’t toughen up my palms to lift them properly. After this experience I never used gloves again, I believe you shouldn’t either.

Gloves are an accessory that you don’t need. What is the point in being able to lift a heavy barbell with gloves if you can’t do it without them? Arnold didn’t use gloves and neither do most top rated trainers. Sure your hands may hurt early on, but this will pass and they will be better for wear.

Why I also disagree with straps

If you are going to find a workout partner you don’t have to listen to everything they say. My training partner recently told me that we should buy straps, I have to disagree. I think straps play a very similar role as gloves , they make your muscles grow faster than the strength of your palm and grip. Straps are normally used to get an extra few reps in after your grip has given out in an exercise like dead lift or pull-ups. But I really believe that your muscle strength and your grip strength should grow evenly, not lopsidedly. What if we looked at this in reverse? Imagine your grip is so strong that you can hold 300 pound dumbells no problem, but you can only lift 250, what is the point of that?

Now these are just my personal opinions and some may disagree with it, but I firmly believe what I am saying is true. Whether you agree or disagree I hope this article helps you.

Remember to keep those adjustable dumbbells handy!

Adjustable dumbbells for fat loss

If you ask most people how you should go about losing fat, they will most probably say you should do cardio. Unfortunately for many, cardio is often very boring and many people hate to do it. Here is the first of a few home workout routines I have compiled for those who want to burn fat, but who don’t want to run or cycle for long periods of time.All you need is adjustable dumbbells.( For a shoulder workout check out my previous post)

This first workout is fast and intensive; you can do it in your house or in your backyard. If you have bad joints I don’t suggest you do it.

My jump rope challenge

What you will work:

• Mainly shoulders and chest
• Will improve muscular endurance and burn fat

What you will require:

• A jump rope

• adjustable dumbells
  

• A stopwatch

• Chair, bench or bed for elevated pushups

How to do the workout:

1)      Take your jump rope and skip for 1 minute as fast as you can, try not to stop. If you’re a beginner and can’t go that fast then slow it down, but also lengthen the time you work.

2)      As soon as your minute is up, drop down and do 10 pushups.

3)      As soon as your push ups are finished jump up and do 12 shoulder lateral raises with your  adjustable dumbbells.

4)      Now rest for 1 minute and start all over again.

5)      Work your way up to 10 sets. If it gets too easy or is too hard change the  hand weights, rest time, skipping speed etc. The workout is flexible; sculpt it to your needs.

Pushups should be varied:

• 1^st set do normal pushups

• 2^nd set do wide grip

How to do:

1)      Simply get into the position for a normal pushup

2)      Now widen the gap between both hands so that it is much wider than your shoulder span.

3)      Now do the movement as a normal pushup.

l  3^rd set do close grip pushups

How to:

1)      Get into the position of a normal pushup.

2)      Now bring your hands closer together so that you make a diamond shape with you thumbs touching.

3)      Bring yourself down and then back up again.

• 4^th set do clapping pushups

How to:

1)      Get into the same position as a normal pushup.

2)      Go down like a normal pushup.

3)      When coming up use your power and momentum to bring your body slightly off the ground. For the brief split second that you are off the ground, clap your hands together and then bring your hands back to the starting position.

• 5^th set do elevated pushups

How to:

1)      Put your legs onto an elevated bench, chair, swiss ball etc. and assume a normal pushup position.

2)      Bring yourself down and push up.

Now this workout is flexible, if you want to exercise a different muscle group then you can simply substitute the pushups and lateral raises with something else. If you want to work your legs, then you do heavy adjustable dumbbell squats followed by lunges. If you want to work your back, you could do pull-ups, followed by back rows.

In the coming days and weeks I will be publishing more of these great workouts, so please stay tuned for at adjustable dumbbells!

I believe that shoulders are one of the most underrated and yet most important parts of the body. When I work shoulders I like to work them HARD. When I first did this workout I was nearly in tears, but my partner pushed me on. It is a tough one, but you can do it and it will really improve your shoulder strength and muscular conditioning fast.

Equipment you will need:  adjustable dumbbells, a chair or bench and something to lean your forehead on (see below)

1)      Seated dumbbell press (shoulder press) Superset(followed straight away by) Forward & side lateral raises Superset standing arm circles.

WATCH OUT…This is going to hurt

Do one set of seated military presses (12 repetitions) and then straight away stand up and do one set of Forward & side lateral raises(24 repetitions) then straight away do arm circles (10 reps forward, 10 reps backward). Now rest for 1 minute and do it all again.

• Seated dumbbell press 4X12

• Forward & side lateral 4X24 (use a much lighter free weight for this, maybe 8lbs)

• Arm circles 4X20(no weight)

How to do: Seated dumbbell press

1. Sit on a bench or a chair, back upright legs forward.
2. Grab your adjustable dumbbells and use your knees to help you raise them up to your shoulder. Your palms should be facing forward, elbows down.
3. Exhaling out push the weights upwards until they touch (palms still forward), hold for a second and then slowly bring them back down to the starting position while inhaling.
4. Do this 12 times.

How to do: Forward & side lateral raises

1. Stand upright, back straight and hand weights at your side, palms should be facing your body.
2. With your arms slightly bent (very slightly), push the dumbbells up to the side so when your arms reach the top they are parallel to the floor.
3. Try to hold at the top for a second and then bring them back down.
4. Now instead of going sideways, turn your hand so your palm is facing backwards and push your arms up in a forward direction.
5. Try to pause at the top and then bring your arms back down.

*Tip*: If you find yourself lacking the strength to lift your arms up, then bend your legs ever so slightly and use them to give you a small push. Whatever you do, don’t bend your back!

How to do: Arm circles

1. Stand up straight, arms up so they are parallel to the floor with palms facing downwards.
2. Now move your arms in a small circular movement (either forward or backwards).
3. One circle equals one rep

Now rest for 2 minutes

2)    Lateral raises Superset Bent over dumbbell rear delt raise

THIS REALLY HURTS!!!

• Lateral raises 4X15

• Bent over  rear delt raise 4X15

As shown before do these exercises consecutively, then in between rest for 30 seconds to 1 minute. The shorter your rest the better.

Lateral raises have been explained above

How to do: Bent Over Dumbbell Rear Delt Raise(forehead resting on object)

1. Grab your adjustable dumbbells in each hand while standing up straight.
2. Using an incline bench, chair, table, couch or whatever you have that’s suitable, lean your head forward and rest your forehead on it. It is important you keep your back straight (like you would standing up).
3. Let your arms hang in front of you, palms facing each other (arms slightly bent). Your Body should be basically parallel to the floor.
4. Don’t move your back and raise your arms until they are parallel to the floor. Don’t move your body and don’t bring your arms in a backward movement, remember it is sideways and up.
5. Try to pause at the top and then bring your arms back down to the side and repeat until done

3)    Standing military press (3 sets, no rest)

Set your adjustable dumbbells to a weight that you can lift only 10 times (just), then after each set raise each weight by 5 pounds.

1^st set do 10 reps

2^nd set do 6 reps

3^rd set do 4 reps or to failure

How to do: a standing military press:

This is the same as the seated military press but you are standing instead of sitting. Make sure your back is always straight.

I hope you like this workout! check out more dumbbell workouts.

Stay tuned for more on adjustable dumbbells

When it comes to fitness at home there are some home  exercise equipment everyone thinks of buying(barbells, dumbbells) while others never even come to mind. When I first started to exercise at home I immediately went out and bought an adjustable dumbbell system which is definitely one of the first things you should buy for home fitness workouts. There are however some great home fitness equipment which aren’t generally bought by the average fitness enthusiast. Here is a rundown of underrated gym equipment which I think are great:

1. An upright abs rack- Everyone always says they want a six-pack, I don’t think there is a man on earth who would turn one down. However even though everyone says it, most people don’t  think about purchasing an upright abs rack for their home gym workouts.

Although Abs can be done without equipment, the many variations of leg raises that can be done with the abs rack are great, especially for those pesky lower abs.

If I could choose any piece of equipment-Many places  sell all-in-one pull up, dip, leg raise combo piece. Now if I could choose any piece of equipment to have at home (besides adjustable dumbbells) I would choose that.

2. A weight vest- I love weight vests because of their versatility and suitability for home exercise. The weight vest is great because you can use it to replace other more expensive weight sets and use it to get some great results. Here are some ideas:

• Weight vest push ups- Instead of worrying about buying a bench press set-up, do push ups instead with a weighted vest. I have seen weight vests that go up to 150 pounds and even higher. You can get some serious work done with such poundage and if it’s not enough just start adjusting the angle of your push up movements.

• Weight vest squats- Weight vest squats are another great exercise you can do with a weight vest. If your legs are particularly strong and your weight vest isn’t heavy enough just hold some  dumbbells or do more sets. There many variations and other great leg exercises you can do with weight vests. (Lunges, bunny hops etc.)

l  Weighted pull-ups- Once you can do 10 pull ups no problem, start adding weight in increments. I think a weighted vest is the best tool to do this with. (you can also hold a free weight between your legs, or hang it from your belt with a chain!)

3. A jump rope- A jump rope is a cheap and a great way to burn those annoying calories. If you are training at home you will need to do cardio to burn fat, jump rope is something you can do inside your house or in your backyard. If you like to run or bicycle, it can also offer a way to change up your routine.

4.A kettlebell- Now I have said in my “5 things you will need for exercising at home” post that a kettlebell can be a great tool for working at home. However, many people either don’t know about kettlebells, think its old fashioned or just don’t rate it. Well i have a kettlebell and I can vouch for its power. A kettlebell will make you lose fat and gain muscle at the same time. It is also incredible how many exercise variations can be done with it. Kettlebells come in different weight sizes, you should purchase depending on your strength. Nowadays there is also adjustable kettlebells which can be easily adjusted.

I hope my post helped, stay tuned for more on Adjustable Dumbbells

If I could list four things I think you need if you want to properly exercise at home. I would say you need equipment, creativity, some knowledge and lots of motivation. Even if you have the greatest  adjustable dumbbells system in the world, it is not going to help if you have no motivation. Today I am going to write about my personal experiences with motivation while doing home exercise.

I know there are many articles written about exercise and motivation, but not many focus on how important it is for exercise at home. If you workout at home you will know what I mean, it is just you (and maybe your dog or cat) and your mind, it is very hard to find a workout partner. There is nobody behind you pushing you, you don’t have people around you making you work harder and you don’t have that energy you get when you leave home to go to the gym.

What you can do to motivate yourself?

Here are four ways to motivate yourself to workout hard:

1) Music is great! I always find that music gives me a great source of motivation when I am exercising, no matter where am. I personally like to work out to Metal (Lamb of God etc.) and trance or house, they get me PUMPED!! Everyone is different, but when I listen to one of my favourite pump-up songs my mind just enters another world. Suddenly I feel like I can do anything, beat anybody and pain is nothing. I remember many days when I just didn’t feel like working out, but then I would crack on the music and my whole mindset would change. Then I would bring out my  dumbbells and start going crazy. My advice: Always keep your computer, ipod or whatever stocked with some great music to get you psyched.

2) Switch your surroundings-If music doesn’t motivate you and you still can’t find the mental power to do a great workout at home, then try switching up your surroundings. A good friend of mine once told me his secret for studying, “Changing your environment”. When he couldn’t motivate himself anymore he would simply switch to a cafe, or a library or somewhere else. He said that if he stayed in one environment too long he simply lost his focus, switching to someplace him helped him get it back. So next time you need motivation maybe you should go to a park, maybe even just move your workout to your backyard if the weather is nice, just bring your free weights.

3) Motivational videos-If the above two suggestions don’t work, then try watching some motivational videos. I am not talking about some know it all Dr Phil telling you how to motivate yourself; I’m talking about watching great athletes workout. I find that watching a UFC inside access always gives me the motivation i need to work out hard. I also like to watch motivational clips from some of my favourite movies (Rocky movies are great!), i find they do the trick too. Everybody clicks in a different way, find some videos that motivate you and get cracking! My Advice: Search Youtube!

4) Some healthy competition-Do you have some good friends who are also working out too? Well if you do maybe you should make a bet ‘I will get more built than you!’. I have 3 brothers and we are always competing, it is easy for me to get motivated if i know my brother is working out too. I just don’t want him to beat me.

I hope these tips help! For some great power blocks check out our adjustable dumbbells products section.

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