Different machines and equipment allow for all kinds of movements and exercises. When specifically looking at progressive overloading with dumbbells, they may be the most versatile equipment in the gym.

When attempting to progressive overload in your workout, it may be beneficial to include a dumbbell routine. Dumbbell progressive overloading is beneficial for lifters of all skill sets. Increase the weight, volume, intensity, or duration of your dumbbell progressive overload routine to yield strength, endurance, and size gains.

Types of Dumbbell Progressive Overload Training

Drop sets and supersets are ideal for dumbbell progressive overload as they won’t require you to load up weight during transitions. If you wish to move from one exercise to another, you can simply drop or rack the weight and pick up the next one in a matter of seconds. This lengthens time under tension and blood flow during the exercise.

Unilateral work is perfect for dumbbell training. Dumbbells let you work one side of the body to fix muscle asymmetry. A dumbbell progressive overload workout will keep your muscles balanced in strength and push them to endure more.

Below represents how unilateral exercises can be included in your dumbbell bench press progressive overload.

Set 1	8 x 40 (each arm)
Set 2	8 x 45 (each arm)
Set 3	8 x 60
Set 4	6 x 65
Set 5	4 x 70

When to Increase Dumbbell Weight

When you are beginning to feel comfortable with a weight, you may be ready for an increase. Fatigue should be setting in the last 1-3 reps of the set, therefore, move up in weight until you find that weight.

This will increase strength of the muscle you’re targeting and will gradually move you to heavier weights at a faster pace.

An easy way to know if you’re at the correct weight is if the first four reps are relatively easy, but the last four get progressively more difficult but you keep good form by the last rep.

How Much Weight to Increase

Increasing weight is dependent on the type of dumbbell exercise you are performing. If you are progressive overloading a heavier, compound movement such as dumbbell rows, look to increase around 10% of your current weight.

Dumbbell rows w/ weight increase and dropset:

Set 1	60 x 10  +  30 x 10
Set 2	65 x 8  +  30 x 10
Set 3	65 x 8  +  30 x 10
Set 4	70 x 6  +  30 x 10

Dumbbells typically increase in increments of 2.5 or 5 pounds. Use these weight increases as stepping ladders to work your way up in weight. Don’t stay at the same weight for weeks on end, but also don’t try to increase by more than 15-20 pounds in one set.

Isolation exercises for dumbbells have less support from other muscles when completing progressive overload. In this instance, look to increase around 5% of your current weight.

For example, bicep curls will not allow for drastic weight increases, so it’s important to be patient with the exercise.

Set 1	8 x 35
Set 2	10 x 35
Set 3	8 x 40
Set 4	10 x 40

Another way to progressive overload dumbbell weight is to add it with bodyweight exercises.

Applying a weight-based progressive overload approach for bodyweight exercises can seem cumbersome at first glance. However, using dumbbells gives a great chance to easily increase your weight.

Two examples for this are pullups and dips. All you need to do is find the dumbbell with the appropriate weight increase you want and place it between your legs just above your knees. You then squeeze your legs together and cross them to keep the dumbbell pinched in there.

This gives more flexibility for bodyweight and dumbbell exercises to be implemented in a weight-based approach for progressive overload. 

To get a better understanding of which dumbbell progressive overload technique to use for each type of movement, below outlines different compound and isolation exercises.

Types of Dumbbell Progressive Overload Techniques

Weight-based dumbbell progressive overload is preferred when you are performing compound exercises. This is because you have multiple muscles supporting a heavier weight, so you won’t need to compromise your form.

It’s still possible to use a weight-based approach for isolated exercises but be mindful of your form. Trying to curl a heavy weight for three or less reps may weaken your form. Outside factors such as momentum can even come into play if form isn’t properly maintained.

Isolation works well with volume, intensity, and duration increases in your progressive overload program. Even small increases can yield noticeable results in strength and endurance.

Compound Examples

• Dumbbell bench press
• Dumbbell rows

Isolation Examples

• Concentrated dumbbell curls
• Overhead dumbbell triceps extension

Applying Intensity

Drop sets and supersets are ideal for dumbbell progressive overload as they won’t require you to load up weight during transitions. If you wish to move from one exercise to another, you can simply drop or rack the weight and pick up the next one in a matter of seconds. This lengthens time under tension and blood flow during the exercise.

Unilateral work is perfect for dumbbell training. Dumbbells let you work one side of the body to fix muscle asymmetry. A dumbbell progressive overload workout will keep your muscles balanced in strength and push them to endure more.

Below represents how unilateral exercises can be included in your dumbbell bench press progressive overload.

Set 1	8 x 40 (each arm)
Set 2	8 x 45 (each arm)
Set 3	8 x 60
Set 4	6 x 65
Set 5	4 x 70

How Often to Increase Dumbbell Weight

In general, there are two ways to go about increasing dumbbell weight. For Beginners or intermediate lifters, increase every 1-2 weeks using a linear progression. For those more advanced, look to increase once a month for a block style progression.

Linear

Linear progressive overload looks to increase weight but keep the sets and rep ranges the same. For example, if you are dumbbell shoulder pressing, you may do 50 pounds for a routine of 4 sets for 8 reps. In 1-2 weeks, you will increase to 55 pounds for the same sets and reps.

This helps for faster progression and finds the weight you may begin to plateau at. In this case, you will switch to a block style.

Block

Block style progressive overload looks to vary the rep and sets you complete with a particular weight.

For example, the first two weeks of dumbbell bench press, you may use 65 pounds for 4 sets of 8 reps. Then, in the last two weeks of the month, change your routine to 4 sets of 10 reps. You then will repeat the cycle next month at a higher weight.

This will help break strength plateaus and push your muscles to overcome adversity.

Safety Tips When Progressive Overload with Dumbbells

Progressive overloading with dumbbells gives the unique chance to bail the weight on your own. While having a spotter for high weight is still recommended, knowing how to bail correctly is key.

If you are performing a push lift such as dumbbell bench press or shoulder press, follow these steps:

• Once you feel you are about to fail, lower the weight to a point of contact, i.e., your knees or chest
• In the same motion bring your knees up to your chest and use momentum to guide the weight to your bent knees
• From here you can place weights on the ground or rack them

Once again, be comfortable with weight, especially when the exercise is over the head. Shoulder pressing more weight than you can handle can cause dislocations and ruptured rotator cuffs if performed incorrectly.

Stability

The Journal of Strength and Conditioning Research found that dumbbell bench press can elicit greater pectoral activation than barbell bench if performed correctly. Effectiveness can vary between exercises, so be sure to have a mix of movements.

In order to prepare your stabilizer muscles, warmup with lower dumbbell weights for around 15 to 20 reps. This will prepare your body for the motion and give it more support for the following sets.

Dumbbells can either be used as primary equipment for progressive overload or they can build on another exercise. Nevertheless, dumbbell progressive overload should be included in your routine for a more balanced workload on your body.