14 votes
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Is it a bad idea to do double dumbbell exercises with a single dumbbell?

No, it is neither dangerous, nor inadvisable, nor ineffective to separate those exercises into unilateral (single-hand) versions. The only disadvantage to doing so is the extra time that you will ...
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  • 5,726
8 votes
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Hack for fixed dumbbells

You can buy dumbbell magnets to attach to the head of the dumbbells. I've typically seen 1.25lb magnets, though I suppose you can probably find 2.5 lb magnets as well.
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  • 8,882
7 votes

Weird result of working biceps and triceps? strength depeleting?

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a ...
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  • 14.9k
7 votes
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How to adjust weights to my short stature?

I came across an article which said that a good starting weight for men is around 2.5kg - 5.0kg, then how should I modify this recommendation to make it more applicable to my "rather unique ...
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6 votes

Rubber residue on weights stains clothing, carpets, hands

First, I've decided to return the weights. There's a point at which it's just not worth the mental and time effort to solve a problem. I've reached that point. Second, before getting to this point, I ...
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  • 285
6 votes
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How to increase suitcase carry endurance?

Strategy: general & specific For a narrow and achievable goal like this, I recommend general strength and conditioning (S&C) alongside practicing the specific skill. That will build muscle as ...
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5 votes
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More sets with smaller weight vs. more reps with higher weight

Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options: Do 3 sets at whatever you can get, and focus on ...
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5 votes
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Dumbbell deadlift vs. squats

There's a crucial difference between dumbbell and barbell deadlifts that you're missing out on. In a straight bar deadlift, the bar limits how far forward the knees can travel. This limits how much of ...
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5 votes
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Dumbbell weight steps don't match my next progress step

In this scenario, I would look at approaching linear progression with a different metric, perhaps with reps instead of weight. The following is an example of implementing the "Double Progression ...
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  • 4,597
4 votes

How to prevent blisters on plam during normal excercises such as dumb bells

There are two main hazards for your hands when gripping things: developing callouses and blisters. If you have blisters (area of skin covering a pocket of puss), it is because you are letting the ...
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4 votes
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Dumbbell lifts vs Smith Machine lifts

Dumbbells are an excellent choice for bench and overhead pressing. For deadlifts they're kind of not great, because it gets awkward as soon as it gets heavy. I'd do lots of Romanian dumbbell deadlifts,...
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4 votes

Are barbells really more beneficial than dumbbells?

Barbells lets you use significantly more weight than dumbbells because you don't have to use as much balance, very few people use dumbbells half as heavy as their barbells, personally, I can add about ...
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  • 2,725
4 votes
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How much does an empty iron adjustable hand dumbbell weigh?

Spinlock dumbbells aren't standardised, so weight will vary from manufacturer to manufacturer. It will typically be around 2.5kg per handle, including the collars that lock the weights on, but to be ...
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4 votes
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Is Thumb position important in dumbell exercise

That 'outwards' sort of grip is commonly referred to as 'suicide grip' for obvious reasons. While it may not be dangerous on many exercises, on the Bench Press for example it can be very harmful (even ...
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  • 865
4 votes
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Dumbbell Pallof Press?

This really isn't possible. The Pallof press requires that the loading be a lateral force applied at the hands, resisted from a standing or kneeling position. To achieve this with a dumbbell, you'd ...
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3 votes

Tightening Dumbbells

I have spin lock bars that I made permanent. I put a pipe wrench on a star on one side with the floor to hold it and wrench down the other side with another pipe wrench. So far they have stayed tight. ...
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  • 31
3 votes

Squat for over weight people

You could try goblet squats, where you hold a single weight in front of you. Or you could just to bodyweight squats, and work on getting low (ideally, you want to have your upper legs parallel to ...
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3 votes

Chalice Squat Variation - Safe and Effective?

Have you considered trying a hip belt squat? My wife has mild scoliosis, and the barbell back squat was also too much for her nerve wise. Hip belt squat has worked out well for her. Has the ...
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3 votes

Are barbells really more beneficial than dumbbells?

Bodybuilders are more concerned with isolation work than strength athletes are. Body building, at it's core, is about body modification. With dumbbells you can get a lot more specific and target ...
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  • 14.9k
3 votes

Workout using only dumbbells to burn fat and build muscles?

Regarding fat loss, I'll point you towards some info on how "abs are made in the kitchen" (ie: diet is the biggest factor) and strength training is superior to cardio for fat loss. You're not going ...
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  • 14.9k
3 votes

What is Olympic dumbbell?

As I heard of it the first time, I thought that would be a joke as I just knew about olympic barbells aka Bars with a specific diameter for holding olympic plates ex. Eleiko etc. on them. After ...
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  • 1,393
3 votes

Getting ripped only by dumbells

There are 3 good programmes I am aware of that are dumbbell focused. They do require your dumbbells to go up to quite a high weight though. Dumbbell Stopgap Alternative Dumbbell Stopgap Frankoman's ...
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  • 6,954
3 votes
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Could have benefits of one arm dumbell bench-press?

One of my favourite authors, Dan John, talks about the one arm bench press in his Easy Strength program, and how it should be a staple movement for horizontal pushing strength, as well as promoting ...
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  • 4,604
3 votes
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Frontal Elevations VS Military Press: Differences in terms of muscles used, hypertrophy and speed of progression in terms of number of repetitions?

Front raises are an isolation exercise designed to target the anterior deltoid. Shoulder pressing is a compound exercise which also involves the triceps and lateral deltoids.
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3 votes

How to adjust weights to my short stature?

Leverage Dave Liepmann gave an excellent answer about scaling your resistance to your body weight. Note that doing so most likely gives you an advantage rather than a disadvantage, because: Your ...
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3 votes
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How to increase weights if the weight is already low?

Progressive overload is the way to build muscle. However, many people think that only weights are a loading factor, whereas time under tension, number of sets&reps, and rest times are all factors ...
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3 votes

How to increase weights if the weight is already low?

Double progression is the most common way of maintaining progressive overload when the minimum increment in weight is too much for you. It consists of increasing the reps at a single weight until some ...
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3 votes
Accepted

My spinlock collars keep coming loose all the time

You can use these clamps, they work well in most types of dumbbell and are also quicker to lock/unlock than the screw type. It's what I use and they never slide out - I have non-threaded (smooth) ...
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  • 278
3 votes

Dumbbell weight steps don't match my next progress step

When the weights don't come in small enough increments, one good option is to vary the reps. I particularly like this approach with weighted dips, but it works for all sorts of exercises, especially ...
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