Skip to main content
14 votes
Accepted

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 ...
POD's user avatar
  • 6,181
7 votes
Accepted

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 ...
Dave Liepmann's user avatar
6 votes
Accepted

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 ...
Dave Liepmann's user avatar
5 votes
Accepted

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 ...
David Scarlett's user avatar
5 votes
Accepted

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 ...
C. Lange's user avatar
  • 4,589
5 votes
Accepted

Is it normal to plateau or stop making visible progress after a year of training?

In short: yes, it's very easy for this to happen. To expand: when you first start lifting, you can make progress (both in terms of how much you can lift and in your aesthetics) very easily; the so-...
Dan Roberts's user avatar
4 votes
Accepted

How to maximize dumbbell workouts?

Just because your apartment gym only has dumbbells doesn't mean you have to limit yourself to them, bodyweight training is also a fantastic way to get yourself in shape. An exact routine would depend ...
Dark Hippo's user avatar
  • 4,738
4 votes
Accepted

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 ...
David Scarlett's user avatar
4 votes
Accepted

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 ...
Suimon's user avatar
  • 875
4 votes
Accepted

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 ...
David Scarlett's user avatar
4 votes
Accepted

Why is a barbell bench press stronger than a dumbbell bench press?

I believe it comes down to isolation - barbell isolates (given you're using proper form) your chest, shoulders, arms. With dumbbells or free weights, it takes more effort (more muscles are activated) ...
Ash Zade's user avatar
  • 216
4 votes
Accepted

What is accomplished by standing dumbbell lat raises that isn’t accomplished by starting Arnold presses?

What is accomplished by standing dumbbell lat raises that isn’t accomplished by starting Arnold presses? Targeted hypertrophy Some times when you're doing an exercise that targets multiple muscles, ...
Alec's user avatar
  • 17.9k
3 votes
Accepted

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.
David Scarlett's user avatar
3 votes
Accepted

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 ...
Dark Hippo's user avatar
  • 4,738
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 ...
John's user avatar
  • 6,982
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 ...
Lawnmower Man's user avatar
3 votes
Accepted

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 ...
Michael C.'s user avatar
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 ...
David Scarlett's user avatar
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) ...
Luciano's user avatar
  • 704
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 ...
Dave Liepmann's user avatar
3 votes
Accepted

Does using dumbbells have stability advantages?

Your title question is a little different than your details because Bench Press has one other unique call out when thinking about barbell vs dumbbell and that is hands are at completely different ...
Piper's user avatar
  • 556
3 votes
Accepted

What will happen when i used 2.5 kg heavier dumbbell on my right side during bench press?

No, lifting a 2.5kg heavier dumbbell on one side during a single set will not make any difference in your life or appearance, unless you somehow hurt yourself in the process. If you repeatedly lift ...
End Antisemitic Hate's user avatar
3 votes
Accepted

Getting dumbbells on knees for the dumbbell benchpress

If you're picking them up from the floor, simply lift them up as you would for a deadlift. To get them on your knees, the way I do it is to bend at the hip slightly, like a bent over row, so the end ...
Ethan's user avatar
  • 1,172
2 votes

Peck deck machine vs dumbbells flyes

Even if the weight-stack is 100kg, all the pulleys make it so the actual weight you need to push, is far less than 100kg. And the number of pulleys, as well as their size, lubrication and distance ...
Alec's user avatar
  • 17.9k
2 votes

Adding weight to one leg squats

Sounds like you are using the dumbbell to stabilise yourself but in a way that isn't great. Rather than using your stabilising muscles to help you pistol squat you are using a weight to offset the ...
John's user avatar
  • 6,982
2 votes

Workouts with 80 lbs. Kettlebell and Two 40 lbs. Dumbbells to build Muscle

Chest: push ups - a lot of variants butterflies with dumbbells lying on the ground pullover with dumbbell (need some bench or chair) and this https://www.youtube.com/watch?v=byxD_y2e_L8 Back: one ...
Andrej's user avatar
  • 780
2 votes

How to train and build up for loading heavy dumbbells for chest and shoulder press?

I recommend learning how to execute a dumbbell power clean (from standing). This will get the weights from the ground to your shoulders. This explanation from CrossFit is excellent. Learning to heft ...
Dave Liepmann's user avatar
2 votes
Accepted

Shoulder shrug with weight limitation

Most folks doing heavy shrugs use barbells; dumbbells simply don't have enough weight. It's in EXRX's index. EXRX also has a great list of common errors during the shrug you may want to read about, ...
Eric's user avatar
  • 14.8k
2 votes

How do I calculate the calories and proteins intake given these parameters?

If you're trying to gain weight, I suggest you focus just on eating more. Lifting heavier weights, or the same weights for more reps, would help too. Calculating exactly how much more to eat might be ...
Dave Liepmann's user avatar
2 votes
Accepted

Expected progress for beginners in 6 months

The number of variables does make this a difficult question to answer. However, perhaps the most important variable is frequency. If your training is regular and consistent—say, once or twice a week—...
POD's user avatar
  • 6,181

Only top scored, non community-wiki answers of a minimum length are eligible