What weight dumbbells should I use?

Dumbbell weights for four lifters

Different exercises, different units, and one lifter who hasn't picked up a dumbbell yet.

• Example 1

  First week, no test set yet

  A woman starting out at home with adjustable dumbbells, about to do her first dumbbell bench press.

  Exercise

  Flat DB Press

  Reps you want per set

  12

  • Test set5 lb per dumbbell

  Start with the lightest pair and do reps until about 2 feel left. That first set is the measurement: enter it, and the calculator gives the weight for sets of 12.

  Build a session with Flat DB Press Open with these numbers

• Example 2

  Rows, heavier than you think

  An intermediate lifter who rowed 24 kg for 8 with 2 reps left and wants heavier sets of 6.

  Exercise

  One-Arm DB Row

  Test weight, per dumbbell

  24 kg

  Reps you did

  8

  Reps in reserve

  2

  Reps you want per set

  6

  • Working weight for 6 reps25 kg per dumbbell
  • Reps in reserve2

  Two fewer reps is worth about a kilo, so the 25s for sets of 6. Rows are usually your heaviest upper-body dumbbell lift, often more than your press, because the back is the stronger side.

  Build a session with One-Arm DB Row Open with these numbers

• Example 3

  Shoulder press in a commercial gym

  A lifter who pressed 35 lb dumbbells for 6 with 1 rep left, and wants sets of 8 instead.

  Exercise

  DB Shoulder Press

  Test weight, per dumbbell

  35 lb

  Reps you did

  6

  Reps in reserve

  1

  Reps you want per set

  8

  • Working weight for 8 reps30 lb per dumbbell
  • Reps in reserve2

  One pair down, and the 8s now end with 2 reps left instead of a grind. When all your sets reach 10 at that weight, go back up to the 35s.

  Build a session with DB Shoulder Press Open with these numbers

• Example 4

  Curls at 62, after a set to failure

  An older lifter who curled 10 kg dumbbells for 10 and couldn't do an 11th.

  Exercise

  DB Curl

  Test weight, per dumbbell

  10 kg

  Reps you did

  10

  Reps in reserve

  0

  Reps you want per set

  8

  • Working weight for 8 reps10 kg per dumbbell
  • Reps in reserve1

  Same dumbbells, two fewer reps: stop at 8 with 1 left instead of grinding to failure. The next pair up is 25% heavier, so progress by reps first and move to 12.5 kg when every set reaches 12 with 1 left, expecting fewer reps on it at first.

  Build a session with DB Curl Open with these numbers

What weight dumbbells should a beginner use?

Lighter than you expect for the first set, then whatever that set says. A weight is right when your target reps end with 2 or 3 reps left, the effort the 2026 ACSM position stand calls enough to drive gains. If you finish with 5 or more left, go up a pair; if your form breaks before the last rep, go down.

As a rough first guess, one strength coaching site suggests these ranges for beginners. Use them only to pick a test set, then let the calculator take over.

How heavy should your dumbbells be for each exercise?

Different for every lift, which is why one pair rarely covers a whole workout. Rows and leg exercises take the heaviest dumbbells, presses a little less, and curls and lateral raises the least.

Light lifts are where the rack gets in the way. Going from 5 kg to 7.5 kg is a 50% jump, so on raises and curls you progress by adding reps until the next pair is within reach. The sets and reps calculator gives the rep range for each kind of lift.

Which dumbbells to buy for a home gym

Two pairs cover most beginners: Darebee suggests a light pair of about 4 to 8 kg (9 to 18 lb) for presses and raises and a heavy pair of about 10 to 16 kg (22 to 35 lb) for rows, squats and hinges. Adjustable dumbbells usually move in 2.5 lb steps where fixed pairs move in 5 lb, which makes them easier to progress on.

Coming from a barbell? The dumbbell to barbell calculator converts between them.

1RM = weight × (1 + (reps + RIR − 1) ÷ 30)
Working weight = 1RM ÷ (1 + (target reps + 2 − 1) ÷ 30)

20 × (1 + (6 + 2 − 1) ÷ 30) = 24.67 kg
24.67 ÷ (1 + (10 + 2 − 1) ÷ 30) = 18.05, shown as 17.5 kg each

Make it fit you

• Weights are per dumbbell

  Every number on this page is one dumbbell. A 20 kg result means a pair of 20s, not two 10s.

• Between pairs, use reps

  When the next pair is too big a jump, keep the weight and add a rep or two per set. Move up when every set reaches the top of your range with 2 left.

• Test on the hardest lift first

  Do your test set fresh, at the start of the session. A set done after three other exercises underestimates you.

• Use the weight you'll train with

  If your home pairs jump 2 kg, or your gym has 22.5s, pick the pair nearest the result rather than rounding it the way the calculator does.

• Keep the test set short

  Pick a pair you can lift 10 times or fewer before failure. Longer sets say more about endurance than strength, and the estimate from them is rough.

Questions

Related calculators and templates

• How much weight should I lift?

  The same answer for barbells, machines and cables.

• Dumbbell bench press calculator

  Your dumbbell bench max and rep maxes.

• Sets and reps chart

  How many sets and reps to do with those dumbbells.

• Dumbbell to barbell calculator

  Convert a dumbbell lift to the barbell and back.

• Best dumbbell workout

  A full program built on dumbbells.

• Dumbbell exercises

  Every dumbbell lift with demos and technique.

Sources

• Currier et al. (2026), ACSM position stand: resistance training prescription for muscle function, hypertrophy and physical performance
• Reynolds, Gordon and Robergs (2006), prediction of 1RM strength from multiple repetition maximum testing
• bStrong, how much weight to start with
• Darebee, how to choose dumbbells
• Garage Gym Reviews, what size dumbbells should I buy