The Best Strength Training Exercises with Adjustable Dumbbells

The Best Strength Training Exercises with Adjustable Dumbbells

Strength training at home has never been more effective—or more space-efficient—thanks to NÜOBELL adjustable dumbbells. Whether you’re a beginner or a seasoned athlete, adjustable dumbbells make it easy to get a full-body workout, target every muscle group, and progress safely. In this guide, you’ll discover the best strength training exercises you can do with NÜOBELL or other smart, space-saving dumbbells—plus tips for getting the most out of your home gym.

Why Choose NÜOBELL Adjustable Dumbbells?

NÜOBELL adjustable dumbbells are born and designed in Sweden, trusted for their innovation and robust quality. With their patented twist mechanism, you can switch weights in seconds—eliminating the need for racks of traditional dumbbells. This means less clutter, more training options, and a streamlined setup perfect for any home or apartment.

Explore all NÜOBELL products and enjoy free EU delivery, premium support, and lasting performance.

1. Goblet Squats

Primary muscles: Quads, glutes, hamstrings, core
Hold one NÜOBELL dumbbell vertically at your chest. Lower into a squat, keeping your chest up and knees tracking over your toes. Return to standing and repeat. This move builds lower body strength and stability.

2. Chest Press

Primary muscles: Chest, shoulders, triceps
Lie on a bench or the floor. Hold a NÜOBELL dumbbell in each hand at chest height. Press up until your arms are fully extended, then lower with control. Easily increase weight as you get stronger with the twist mechanism.

3. Bent-Over Rows

Primary muscles: Back, biceps, shoulders
With feet shoulder-width apart, hinge at your hips and keep your back straight. Row both dumbbells up to your sides, squeezing your shoulder blades. This classic move is perfect for developing a strong back.

4. Shoulder Press

Primary muscles: Shoulders, upper back, triceps
Stand tall and press NÜOBELL dumbbells overhead, fully extending your arms. Lower slowly. Adjust weights in seconds between sets to challenge your muscles and avoid plateaus.

5. Lunges

Primary muscles: Legs, glutes, core
Hold a dumbbell in each hand, step forward into a lunge, and lower your back knee toward the ground. Push back up to the starting position and alternate sides. Lunges build single-leg strength and balance.

6. Bicep Curls

Primary muscles: Biceps
With arms at your sides, curl the dumbbells up to your shoulders and lower with control. The adjustable weights allow everyone in your household to train at their own level.

7. Tricep Extensions

Primary muscles: Triceps
Hold a dumbbell with both hands overhead, arms extended. Bend your elbows to lower the weight behind your head, then press back up. Great for toning and building arm strength.

8. Deadlifts

Primary muscles: Hamstrings, glutes, back
Hold dumbbells in front of your thighs, hinge at your hips, and lower the weights while keeping your back flat. Return to standing. NÜOBELL’s compact shape makes them ideal for perfect form.

Maximize Your Results

• Mix and match exercises for a custom full-body routine.

• Use NÜOBELL’s quick adjustment to perform drop sets or circuit training.

• Pair with a NÜOBELL floor stand and accessories for the best home gym setup.

Ready to transform your training? Shop NÜOBELL adjustable dumbbells and experience the smartest way to get strong at home. With free EU delivery, compact design, and Swedish-engineered quality, it’s never been easier to achieve your fitness goals.