Single-handed dumbbells — also known as dumbbells — are among the most versatile and effective training tools available. Whether in the gym, at home, or on the go, they can be used to specifically train muscle strength, stability , and coordination.
The big advantage? They allow free training without guided movement, targeting not only the major muscle groups but also the stabilizing deep muscles. This makes them ideal for beginners and professionals alike — and for almost any training goal: muscle building, definition, rehabilitation, bodyweight combinations, core stability , or strength endurance.
But not all single-hand dumbbells are created equal. ATLETICA offers various models for different training needs – from the classic cast-iron dumbbell to the high-end studio version with rubber coating and engraving. In this article, we introduce you to all models and explain which one is suitable for which goal.
1. Cast iron dumbbells – classic & robust
Product : ATLETICA Cast Iron Dumbbells (Standard)
Features:
- Compact shape with comfortable grip
- Made of solid cast iron – no cavity, no filling
- Different weight levels available (1 –20 kg)
- Marking directly cast
Suitable for :
These classic cast iron dumbbells are ideal for anyone looking for a solid workout with plenty of weight in a small space. They're particularly well-suited for functional strength training, as they're easy to grip, durable , and space-saving. They also look great in a home gym.
Advantages:
- Very durable
- Affordable entry-level price
- Compatible with dumbbell racks and barbell racks
Areas of application:
Bicep curls, shoulder raises, one-arm bench presses, tricep kickbacks, farmer's walk, weighted lunges.
2. Rubberized dumbbells – comfortable & floor-friendly
Product : ATLETICA Hex Dumbbells (Rubber)
Features:
- Hexagonal shape (hex design) – does not roll away
- Coated with odorless rubber
- Chrome-plated handle with knurling
- Available in 2.5 kg increments (2.5 –50 kg)
Suitable for :
This version is ideal for regular home gym or studio workouts where comfort, safety, and cleanliness are paramount. The hexagonal shape prevents rolling — a real advantage for floor exercises and super sets.
Advantages:
- Quiet when unloading
- Protect the floor (tiles, parquet, mats)
- Comfortable grip, even when sweating
- Perfect for HIIT and functional workouts
Areas of application:
Thrusters, Renegade Rows, Goblet Squats, Dumbbell Snatch, Clean & Press.
3. Adjustable dumbbell – space-saving & flexible
Product : ATLETICA Adjustable dumbbell with quick release (up to 24 or 40 kg)
Features:
- Variable weight with just one dumbbell
- Quick release system: Change weights in seconds
- Scale for weight display
- Space-saving – replaces up to 15 individual dumbbells
Suitable for :
This high-tech dumbbell is ideal for home gyms with limited space but high demands . Instead of buying an entire rack of dumbbells, you get a compact all-in-one system. It's also ideal for advanced athletes with progressive training plans.
Advantages:
- Extremely space-saving
- Quick weight changes for supersets
- High-quality workmanship
- Safe handling despite mechanics
Areas of application:
Full -body workouts with drop sets , super-fast HIIT circuits, slow hypertrophy sessions, strength endurance.
4. Studio dumbbells with engraving – professional & classy
Product : ATLETICA Studio dumbbells with stainless steel handle & embossed logo
Features :
- Rubberized heads with ATLETICA logo
- Chrome-plated stainless steel handle with extra-fine knurling
- Weight engraving on both sides
- Particularly high quality – ideal for studios & PTs
Suitable for :
These dumbbells are designed for premium demands in studio or boutique environments. They offer maximum comfort, attractive design, and professional quality . They are also an ideal solution for personal trainers and hotels .
Advantages:
- Elegant design, high haptics
- Perfect for professional environments
- Can be combined with professional racks
- Maximum service life even with daily use
Areas of application:
Studio classes, personal training, high-quality home gyms with design standards, aesthetically sophisticated training rooms .
How to choose the right dumbbell for your goal
|
Goal |
Recommendation |
|
Building muscle at home |
Cast iron or hex dumbbells |
|
Save space |
Adjustable dumbbell |
|
High-intensity training |
Rubberized hex dumbbells |
|
Rehab & Beginners |
Light rubber dumbbells (2.5–10 kg) |
|
Studio & PT |
Studio dumbbells with engraving |
|
Outdoor training |
Hex dumbbells with rubber – more robust and easy to clean |
Training tips with one-hand dumbbells
- Use unilateral training: Train one side in isolation – for better muscle balance and core stability .
- Always activate your core: Since the barbell is held asymmetrically, your core is constantly challenged.
- Use breaks intelligently: Combine heavy sets with lighter mobility exercises – e.g. E.g. goblet squats + shoulder circles.
- Volume instead of maximum weight: Especially with one-hand dumbbells, it is often about clean execution and muscle feeling .
- Drop sets & super sets: Especially efficient with adjustable dumbbells – quickly adjust the weight and move on ' s.
Conclusion: The one-hand dumbbell – your training tool for every day
Whether you're a beginner or an advanced strength athlete, single - hand dumbbells are the key to versatile, effective, and space-saving strength training. They not only strengthen your muscles but also improve balance, coordination, and body awareness . They are indispensable, especially for functional training, rehabilitation exercises, or at home.
ATLETICA offers a wide selection of dumbbells tailored to your needs: from classic to modern, from robust to elegant. Want to get the most out of your workout? Then invest in the right equipment – and the single-hand dumbbell is an excellent place to start.
