- Uses of dumbbells and weights
- Buying Guide for the Best Dumbbells
- What Weight Dumbbells Should I Use to Tone My Arms? Top 3 Picks!
- Final words
Every fitness buff has a set of dumbbells on his or her home gym. Unlike full barbells, dumbbells allow you to isolate a specific muscle group to tone it. Dumbbells are also smaller and can come in an adjustable form. But the question is this: what weight dumbbells should I use to tone my arms? In this post, we will help you find the right dumbbells for your workout as well as the right weight to help your arms get ripped.
Uses of dumbbells and weights
Dumbbells are workout staples. It’s a versatile workout tool that will help you build muscles and level up your workout routines.
Dumbbells and weights are the stars of weight training. You can purchase it in various weights or even adjustable types. The following are just some of the uses and benefits of dumbbells for your workout:
*It promotes both metabolic and mechanic overload
For your muscles to grow bigger, it needs to experience metabolic and mechanic overall. Metabolic overload happens when your muscles were subjected to fatigue. Meanwhile, mechanic overload occurs when your muscles sustained tiny tears due to repetitive contractions.
Both of these overloads trigger muscle growth. Specifically, metabolic overload boosts your muscles’ ability to store more glycogen or energy. On the other hand, mechanic overload triggers the repair process, which will make the muscles thicker and stronger.
As your muscles adapt to a certain level of metabolic and mechanic overload, you need to increase the weight of your dumbbells. This way, you will prevent plateaus and sustain your muscle growth.
*Dumbbells can be used on a variety of exercises
You can use dumbbells to tone your arms, legs, and core with a variation in exercise. Since dumbbells can be held in one hand, it’s a great way to trigger overload in various parts of your body. Aside from engaging your arms, you can also use dumbbells for compound exercises like bench presses, one-arm overhead presses, split-leg goblet squats, and more.
*It creates intra and inter-muscular coordination
Muscle coordination is the reason why our bodies can move to perform a specific task. The simple manner of picking up a piece of paper on the floor involves coordination between groups of muscles.
Inter-muscular coordination refers to the ability of a muscle group to coordinate with other muscles for a smooth motion. On the other hand, intra-muscular coordination is the level of activation of the muscle fibers on a specific muscle.
If you want to boost your inter-muscular coordination, you can use lighter dumbbells. Heavier weights are ideal to improve the fiber activation within your muscles. Both are equally important in toning your arms, which is why an adjustable dumbbell set is an ideal choice.
*It combats muscle imbalances
Muscle imbalance happens when a muscle group is stronger than the others. It could be a result of poor posture, unbalanced exercise routines, and inactivity. Dumbbells help fix or prevent this condition.
Lifting weights like dumbbells forces both our arms to work at the same time. You can easily spot a weakness in one arm. And since it’s impossible to experience over-compensation with dumbbells, you can deal with imbalances easily. Just make sure that you give both your arms equal lifting exercises.
*Safer option for solo training
Most of the time, you’ll be training alone in your home gym. In this case, lifting barbells is very dangerous because no one’s spotting for you. With dumbbells, you can lift with one hand, drop it, and then move on to another exercise. It’s smaller and easier to control.
If you got out of balance, you can easily put the dumbbell back on the floor. This is a safer option than a full-sized dumbbell that can cause serious injuries.
Buying Guide for the Best Dumbbells
What weight dumbbells should I use to tone my arms? We’ve seen a lot of dumbbells in the market and we can say that not all of it is worth the money. If you’re serious about coming up with a functional home gym, you should focus on quality and sustainability. Cheap options are convenient, but it doesn’t always last long.
You should look for the following characteristics instead:
*Choose an adjustable design
When it comes to dumbbells, we always recommend an adjustable design. Adjustable dumbbells come with removable plates that will let you tweak the weight at any given time.
Dumbbells with hexagonal plates are ideal since they will not roll around when you put it on the floor. Aside from that, the dumbbells must have weight markings, especially on adjustable types. This way, you can easily check at a glance what you’re going to lift.
Moreover, you should also pay attention to the grip of the dumbbell you’re going to buy. Some dumbbells have neoprene covers for an excellent grip. However, these are usually available on lighter weights. If you are to purchase adjustable dumbbells, look for textured handles.
Take note that it’s not just about the texture of the grip, but also its circumference. To thin and it will be unstable hold; too thick and it will be difficult to grip.
*Check the weight range
One of the biggest considerations when buying dumbbells is the weight or weight range of the unit. If you’re purchasing fixed dumbbells, you have to consider how much intensity your muscles need. Dumbbells that are too light for your muscles will do no good. Over time, you will hit a plateau and the dumbbells will have minimal use.
If you’re opting for fixed dumbbells, avoid weights that are too heavy for you. Skipping the weight succession will result in poor form and potential injuries. You should start small and work your way from them. Rushing your muscles will only do more harm than help.
Aside from that, you should also consider the type of exercise on which you’re going to use the dumbbells. If you’re doing bicep curls, a pair of 25-pound dumbbells could be a little heavy. Nevertheless, the same weight will be easier to use on squats.
For those who are still new to weightlifting, a dumbbell set with removable plates is the best bet. With this, you can start small then add up more weight as you progress on your workout. For example, the Bowflex SelectTech 552 has adjustable plates that convert the dumbbell to a 5-pounder to a 52.5-pounder each. Below, we reviewed this Bowflex for further details!
*Consider your storage options
Lastly, consider where you will store your dumbbells. If you’re getting several pieces, you might as well reserve a spot in your home gym. You should also consider getting a rack to keep your dumbbells organized.
Fortunately, some dumbbell brands product their weights with a storage case for added protection.
What Weight Dumbbells Should I Use to Tone My Arms? Top 3 Picks!
OUR #1 CHOICE
Another set of adjustable dumbbells that we recommend is the CAP Barbell Dumbbell set. It boasts a total of 200 pounds on its two 117-inch dumbbell pieces. It comes with sixteen 10-pound plates, four 5-pound plates, four 2.5-pound plates, and four star-lock collars.
With this highly adjustable set, you can tone your arms and other muscle groups using ample weights. You’ll have peace of mind using these dumbbells because it’s made of 1-inch cast-iron plates as well as standard bars and handles. Aside from that, it comes with rubber O-rings to secure the plates tightly.
Each plate is coated with black epoxy to prevent rust. Moreover, it comes with a diamond-knurled chrome handle for a non-slip lifting experience. And to secure the rings, the package includes the course thread collars that will tighten the plates in place.
Instead of purchasing multiple dumbbells to lift heavier weights, you can invest in the CAP Barbell set. It’s only a pair but it carries more weight than 15 pairs of fixed dumbbells. With that, you can also save some space in your home gym.
In addition, this pair of dumbbells are adjustable from 40 to 200 pounds. It’s a great purchase for experienced buffs who want to get their arms ripped even more.
Overall, this set of dumbbells gives the best bang for the buck. It even comes with a storage case to keep the plates in order when not in use.
✔️Made of thick cast iron
❌The handle can make use of some improvements
Yes4All Adjustable Dumbbells
Lastly, we recommend the Yes4All Adjustable Dumbbell. It’s made of 100% cast iron so it’s guaranteed to last for years. This dumbbell has 52.5 pounds of weight that include two 1.25-pound plates, two 2.5-pound plates, and eight 5-pound plates. To secure the plates, the package also includes two collars and a 16-inch bar.
Take note that this is just a single dumbbell. If you wish to have a pair, you have to order two pieces or opt for the 200-pound pair option.
The good thing about this Yes4All dumbbell is that it’s made to accommodate most 1.15-inch handles. It doesn’t rust, thanks to its black paint finish.
We also like its loose-resistant rubber trims that keep the plates in place while you lift. Also, there are star-lock collars that prevent the plates from slipping out of place. Everything is easy to assemble and you can start lifting in just a matter of seconds.
This dumbbell is perfect for toning your arms, performing core drills, strength exercises, and even heavy leg lifts. The textured handle will also add grip on this dumbbell for easier lifting.
If you find the 52.5 pounds too light for your muscles, the Yes4All dumbbell is also available in 60, 100, 105, 190, and 200-pound versions. Whatever you get, it’s always more than your money’s worth considering the quality of the dumbbell.
✔️Easy to assemble
✔️Available in different weight versions
❌May not be suitable for beginners
What weight dumbbells should I use to tone my arms? The weight and type of dumbbell you need to use depends on your needs. Just make sure that you’re not rushing with the weights to prevent injuries. Aside from that, you should always invest in sturdy dumbbells that will last for years. Most of all, you should get the right balance of quality and value.
What do you think of our dumbbell picks here? Share your thoughts with us below!