10 Best Adjustable Dumbbell Exercises – How to Use Bowflex Seletech for Your Dumbell Workouts

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With Bowflex SelectTech Adjustable Dumbbells, you get a powerful piece of equipment that has the range of a 15-piece dumbbell set—all in one product! Combining 15 weights into one, the innovative dial system goes from 5 to 52 ½ pounds.

You’ll enjoy financial savings and space savings, because you won’t need multiple dumbbells, bars and plates. Instead, the durable base has a variety of metal plates already attached to it. Simply turn the dials to select the weight you need, and dial your way to fitness!

Building Muscles with the Bowflex Adjustable Dumbell Set

Stepping up your home gym game doesn’t mean you need to invest in a lot of expensive equipment. A good set of adjustable dumbbells can give you a full body workout. Our top pick, the Bowflex SelectTech, gets you the most bang for your buck. Here are a few of our favorite features:

  • Good hand grips.
  • 2-year limited warranty.
  • Included support trays for storage when not in use.
  • Over 30 different exercises can be performed.
  • Included workout DVD.

For a side-by-side comparison of adjustable dumbbells, see the TopProducts.com Best Adjustable Dumbbell Review.

Here are a few of the most effective exercises to take your training to the next level. You’ll find many more exercises in the free Bowflex SelectTech training App for iOS and Android.

Squat Cross Body Punch

Hold your dumbbell at chest level while bending your elbows. Then, squat with your arms raised in the classic boxing-ready stance. As you begin standing, make a corkscrew punch across chest by twisting your wrist inwards as you extend your arm across chest. (Palm should be facing down at the end.) Return to a squat and repeat with opposite arm. Remember to wear elbow pads especially if you are recovering from an injury to cushion your elbows from further pain. 

Biceps Curls with Supination

Make sure each dumbbell has offset weight on each side of the handle. Grip dumbbells at arm’s length, standing hip distance apart with your palms facing inwards. Squeeze biceps and bring wrists towards your shoulders as your palms rotate to face the ceiling. Slowly lower dumbbells back to the starting position. While lifting dumbells, always remember to wear workout gloves for added safety and protection against sweaty palms.  

Lunge Chest Rotation

With both hands, hold one dumbbell horizontally at chest level. Step into a forward lunge with right leg. Stop for a moment and turn chest toward right, holding dumbbell close to your body. Return to center position and repeat lunge with rotation on left side.

Rear Delt Fly

Grip two dumbbells at arms’ length. Keeping hips back and chest open, bend hips at approx. 90 degrees to the floor. With slightly bent elbows and arms straight down, gradually lift weights until hands are same level as shoulders. Lower weights and repeat. For this exercise you will need to invest in a quality floor exercise mat to keep your knees from getting bruised. 

Lunge with Shoulder Press

With elbows bent, hold two dumbbells at shoulder height. Start in standing position, feet shoulder-width apart, then step forward with right leg. Slowly lower left leg until knee is close to floor. Right knee should bend to about 90 degrees. While coming back to the starting position, raise dumbbells, pressing them overhead, palms out. Alternate legs. If recovering from an injury, you can opt for lighter dumbells that won’t strain your muscles. 

Forward Step to Statue of Liberty

While holding a dumbbell in one hand, step forward with the opposite foot. Keep your legs straight while stepping forward and reaching weight towards ankle with arm. Push back to standing position while raising your arm with the weight overhead.

Dumbbell Deadlift

Hold two dumbbells at arms’ length, palms facing thighs. Bend at hips. Make sure not to round your lower back. Pull torso back up, thrust hips forward. Then stand up with the weights. Lower weights back to floor and repeat.

Chest Press

While lying on your back or flat bench, hold dumbbells in each hand over chest (palms face forward). Lower weights to sides of chest. Pause a moment, then raise weights back up to start position. Arms can be alternated too.

Dumbbell Reach Ups

Start out lying with back on floor, legs slightly bent, while holding one dumbbell in between two hands over chest. Curl up to a sitting position with chest lifted. At the same time, press weight up and over your head until you have achieved a shoulder press extension.

Dumbbell Uppercuts

Hold a dumbbell in each hand at chest level with your arms and knees bent. With feet shoulder-width apart, rotate to left side as you rise up from squat. Simultaneously, use a short hooking movement and punch up as dumbbell moves past your chin. Then come back to starting position and do other side.

These popular exercises give you just a taste of how you can sculpt your body and increase your strength with Bowflex SelectTech Adjustable Dumbbells.

While this article focused mainly on Bowflex Selectech dumbbell exercises, it’s worth noting that there’s a variety of other adjustable dumbbell sets that you can use to build muscle and workout your abs. You may want to check the following dumbbells which may be a perfect fit for your exercise routine:

If you want to add to your exercise routine consider a good weight bench. A quality weight bench can help you vary your routine and target different muscle groups for the best full-body workout.