8 Best Cheap Adjustable Dumbbells: Reviewed & Compared

Exercises You Can Do With Adjustable Dumbbells

The cheapest adjustable dumbbells can handle all of the same exercises as the standard (single weight) variety. These include:

• Barbell curls

• Alternated biceps curls

• Shoulder presses

• Upright rows

• Lateral raises

• Kneeling one arm rows

• Lying fly

• Stationary lunges

• Toe raises

• And more!

Chest

Dumbbells are great for chest exercises and work many smaller muscle groups compared to using a barbell. The most effective way to engage your chest and pectorals is with a dumbbell bench press. Start by lying back on a bench with a dumbbell in each hand, level with your chest.

Push up with the dumbbells until your arms are fully extended, and then slowly lower it back down. You can alternate the exercise by sloping your bench upwards or downwards to engage the upper and lower pectoral muscles.  

With adjustable dumbbells, it’s good to start with the heaviest weight, and when you can’t lift it anymore, you should drop down. These drop-sets are an effective way to grow your muscles, and adjustable dumbbells make it simple.  

Back

Rowing is an excellent way to grow a wide back, and you can use your adjustable dumbbells to mimic the movement. Stand up and bend your body, so you’re parallel with the floor. Grab a dumbbell in each hand and engage your back to lift them up towards your chest. Pause at the top and let them drop back down.    

You can also mix in some reverse flys where you stand in the same position but pull the dumbbells out to the side instead of straight up. These are more challenging, so you’ll need to lower the weight, but thanks to the adjustable dumbbells, you won’t have to buy separate weights for each movement.

Biceps/Triceps

Your biceps and triceps can grow quickly if you’re using your dumbbells effectively. Bicep curls are straightforward, and all you’ll need to do is grasp a dumbbell in each hand and bend at the elbow to raise the weight to your chest. For your biceps, you should perform supersets of curls where you perform 8-10 reps back-to-back, lowering the weight if your muscles start to fatigue.  

A dumbbell kickback is a good way to work your triceps and give you a strong, well-developed arm. Start bent over with one knee resting on your bench. Hold a dumbbell in one hand and bend your arm backward at the elbow in a kicking motion. Swap sides to get the benefit on both sides.  

Shoulders

A dumbbell shoulder press is the best way to grow your shoulder muscles. Start with a dumbbell in each hand raised at shoulder height. Raise one hand at a time until it’s straight up above you. As one hand comes down, raise the other, so there’s a seesaw motion.  

Shoulder muscles can fatigue quickly when you first start to train them, so you may need to adjust the weight downwards. Your strength will grow quickly, though, and with regular training, you’ll be able to move through the weight settings on your adjustable dumbbells. 

Legs

You don’t always associate dumbbells with leg exercises, but adjustable dumbbells can be used for lunges, squats and deadlifts. For dumbbell squats, start standing tall with legs spread shoulder-width apart. Hold a dumbbell in each hand and bend at the knee as low as you can go. Pause for a second and rise back up. You’ll want to set your adjustable dumbbells to one of the highest settings for these squats so you can feel the resistance.  

To perform weighted lunges, start standing tall, holding one or two dumbbells. Step forward with one leg and push down, so your hips are low. Let the weight hang down in your arm to balance your weight. Push back up and repeat the move with your other leg. The combination of squats and lunges will help train your legs quickly.

Frequently Asked Adjustable Dumbbell Questions

Why use adjustable dumbbells instead of barbells?

Both types of weights come with benefits, especially if you’re looking for an easy way to strengthen the upper body. The main reason to choose adjustable dumbbells over barbells is their compactness; one set contains all the weights you need while also taking up very little space in your home gym.

Why are adjustable dumbbells so expensive?

At first glance, you might think that adjustable dumbbells are the most expensive type of weights. But compared to having to buy a full set of fixed dumbbells, they’re actually quite cheap when you consider the fact that you only have to purchase one set. 

Related Article – Dumbbell Pricing Explained

Where can I buy cheap adjustable dumbbells?

Amazon carries everything – including cheap adjustable dumbbells. While it’s usually possible to purchase your set directly from the manufacturer, most brands such as Bowflex sell their products directly on Amazon, and it’s generally at a lower price point.