Adjustable dumbbells are intended to save you both space and money in the long run. Although you might not be able to use the adjustable dumbbells' full range of weight right now, if you strength train regularly, you'll need increasingly heavier weights. With adjustable dumbbells, you adjust the dumbbell's weight as you progress instead of purchasing new weights every time you're ready to lift more.
Types
Although each brand of adjustable dumbbells has its own distinctive adjusting mechanism, you'll encounter two primary types. The simplest sort is little more than a dumbbell-sized bar; you slide weight plates onto each end of the bar and secure them in place with weight collars, just as you would with a larger barbell. Higher-tech adjustable dumbbells adjust with nothing more than the twist of a dial. Extra weight plates rest in a specially molded tray until you need them.
Problems
Low-tech, mini-bar adjustable dumbbells are relatively foolproof. As long as you inspect the bars for any signs of damage before use, load the weights on evenly and make sure the collars are firmly attached, mishaps are extremely unlikely. Although most dial-adjust dumbbells work well, some have been known to leave required weight plates behind in the stand, and have the potential for a loose plate to fall on you, or someone else, as you lift the weights.
Benefits
Adjustable dumbbells, which can easily cost $300 or more for a full set as of 2010, only represent a savings over fixed-weight dumbbells if you use the entire range of the dumbbell's capability. If you need to have the dumbbells shipped to you, one set of adjustable dumbbells weighs less -- and costs less to ship -- than the same weight range of fixed-weight dumbbells. Finally, if you have limited space for storing workout equipment, the adjustable dumbbells have a clear advantage over fixed-weight dumbbells. The adjustable weights literally shrink an entire set of hand weights down to the size of two.
Brands
Some of the highest-profile brands that offer high-tech adjustable dumbbells include Bowflex, Weider, PowerBlock, Gold's Gym and the Jillian Michaels Ultimate Brand. You can find low-tech adjustable dumbbells from almost any company that produces barbells for home use; often, the low-tech adjustable dumbbells are often included as part of a barbell set.
Proper Use
Once you've selected the appropriate weight and double-checked that all of the weight plates are secure, you use an adjustable dumbbell just as you'd use a normal dumbbell. Exhale as the dumbbell goes up, then inhale as it comes back down toward you. Aim for a single set of eight to 12 repetitions to start with. Once you can complete 12 repetitions with clean, controlled technique, increase the dumbbell weight by 5 to 10 percent.
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