Adjustable Dumbbell Increments Explained: 1kg, 2kg or 4kg Jumps?
adjustable-dumbbellsTwo adjustable dumbbells can share the same maximum weight and still train very differently. The difference is the increment: how much weight each click of the dial (or each extra plate) adds. One 24kg set might move in 2kg steps, another in 4kg steps. That sounds like a small detail on a product page, but it decides whether you can keep adding weight to your lateral raises next month or get stuck at the same setting for weeks.
This guide explains what the increment actually means, why it matters far more on some exercises than others, and how to pick the right one for the way you train.
What "increment" means on an adjustable dumbbell
The increment is the gap between one weight setting and the next. A dumbbell listed as "24kg with 2kg increments" lets you set it at 24kg, 22kg, 20kg and so on down to its lightest setting. A 24kg dumbbell with 4kg increments covers the same top weight in fewer, bigger steps.
Three things to check alongside the increment:
- The lightest setting. The handle and locking parts weigh something on their own, so most adjustable dumbbells don't go below a few kilos. If you need very light weights for rehab or shoulder warm-ups, check this number first.
- Whether the steps are even. Some sets jump by a different amount at the top or bottom of the range. The product listing or manual should show the full list of settings.
- Per dumbbell or pair total. "24kg pair" can mean two 24kg dumbbells or two 12kg dumbbells, depending on the seller. The difference is huge, so confirm which one you're looking at before comparing prices.
Why the size of the jump matters
A 2kg jump isn't the same amount of extra work on every exercise. What your muscles feel is the percentage increase, and that depends on how heavy the weight already is.
The American College of Sports Medicine's position stand on resistance training suggests increasing the load by about 2–10% once you can do one or two reps more than your target. With a fixed increment, you can only stay in that range on exercises where you're already lifting a fair amount.
Here's what each increment means on a few common exercises. The working weights are example figures for someone a few months into training, not targets:
| Exercise (example weight per dumbbell) | +1kg | +2kg | +2.5kg | +4kg |
|---|---|---|---|---|
| Lateral raise (6kg) | 17% | 33% | 42% | 67% |
| Biceps curl (10kg) | 10% | 20% | 25% | 40% |
| Seated shoulder press (16kg) | 6% | 13% | 16% | 25% |
| One-arm row (24kg) | 4% | 8% | 10% | 17% |
The pattern is clear. On heavy pulling and lower-body work, even a 4kg step is manageable. On small-muscle isolation work like lateral raises, rear-delt flyes and triceps kickbacks, a 2kg step is already a big jump, and a 4kg step can be almost impossible to make without your form falling apart.
Which increment suits which lifter
1kg increments
These are the most flexible. They suit people who do a lot of shoulder and arm work, anyone returning from an injury who wants to build up slowly, and anyone who lifts lighter weights in general. The downside is cost. In our own range, the finer the increment, the higher the price for the same top weight. You also get more settings to click through, though on a dial system that's a few seconds at most.
2kg and 2.5kg increments
This is the practical middle ground for most home lifters. The jumps are fine for presses, rows, squats and lunges. On isolation work they're noticeable but workable if you add reps before you add weight (more on that below). A 2.5kg step and a 2kg step feel much the same in practice. Pick the set that fits your budget and top weight rather than worrying about that half kilo.
4kg (and larger) increments
These suit people who mostly train big movements, such as goblet squats, Romanian deadlifts, rows and floor presses, and who want the lowest price for a given maximum weight. They're less suited to anyone whose programme leans on lateral raises, curls and other light isolation exercises. If that's you, either pick a finer increment or plan to keep a light fixed pair for those moves.
Getting the most from bigger jumps
If you already own a set with 2kg or 4kg steps, or the budget points you that way, you can still keep progressing:
- Use a rep range, not a fixed rep target. This is called double progression. Say your curls are programmed for 3 sets of 8–12. Stay at the same weight until you hit 12 on every set, then move up one setting. The heavier weight usually puts you back near 8 reps, and you build up again from there.
- Slow the lowering phase down. Taking three seconds to lower the weight makes the same load harder. That fills the gap while you build up to the next setting.
- Add a set before you add weight. Going from 3 to 4 sets at the same setting is another way to increase the workload.
- Keep a light fixed pair for isolation work. A pair of 4–8kg hex dumbbells or neoprene dumbbells costs little and covers lateral raises and rehab work, so your adjustable set can do the heavy lifting.
Write your weights and reps down. With bigger jumps, it's the only reliable way to know when you've earned the next setting.
Increment vs maximum weight: which matters more?
For most people, the maximum weight is still the first decision, because a set you outgrow in six months is a bigger problem than a slightly awkward jump on one exercise. Our adjustable dumbbells buying guide goes through weight ranges in detail.
Once you know the top weight you need, use the increment to choose between the options at that weight:
- Mostly compound lifts, tight budget: a 4kg step is fine.
- Balanced full-body training: 2kg or 2.5kg steps.
- Lots of shoulder and arm work, rehab or lighter training: 1kg steps, or a coarser set plus a light fixed pair.
The increments in our range
Our 20kg–50kg quick-dial adjustable dumbbells are the clearest example, because each version lists its increment by name. The current options are 20kg, 24kg, 32kg and 36kg with 1kg increments; 24kg with 2kg or 4kg increments; 40kg with 2.5kg increments; 45kg with 4.5kg increments; and 50kg with 2kg increments. Each is available with or without a rack and a foldable bench.
The 24kg version is the useful one to compare. It comes in 1kg, 2kg and 4kg increment versions. The top weight is the same, so the increment is the only thing you're paying more or less for.
Other sets in the range include the 24kg and 40kg quick-dial dumbbells and the spin-lock 20kg / 25kg / 30kg dumbbell set, which converts to a short barbell. On a spin-lock set, the increment depends on the plates included, not a dial, so check the plate list on the product page. Before you order any set, check the listing for the weight per dumbbell and the full list of settings. If anything is unclear, ask us before you buy.
Fits this guide
Adjustable dumbbells from the range covered above. Check each listing for increments, settings and current price.
Compare every option in the Adjustable Dumbbells range →
Frequently asked questions
Are 2kg increments good enough for a beginner?
Yes, for most beginners. Compound lifts progress comfortably in 2kg steps. On lighter isolation work, add reps before you add weight, or keep a light fixed pair for those exercises.
Are 4kg increments too big?
For squats, rows and Romanian deadlifts, usually not. For lateral raises, curls and triceps work at lighter weights, a 4kg step is a large percentage jump. Most people find they need a light fixed pair alongside a 4kg-step set.
Is 2.5kg better than 2kg?
There's very little difference in practice. Choose on maximum weight, build and price rather than that half kilo.
Can I add small plates to a dial adjustable dumbbell?
Generally no. Dial systems are designed around their own plate stack, and adding anything else can stop them locking properly. Plate-loaded spin-lock dumbbells are different: if the handle has room, you can add smaller plates of the same bore size. Make sure the collar still tightens fully against the plates.
How do I know which weights I need in the first place?
Start with our guide to what weight dumbbells to buy. If you're still deciding between adjustable and fixed weights, the hex vs adjustable dumbbells comparison covers the trade-offs.
