BY EBENEZER SAMUEL, CSCS
The first thing you need to build muscle is heavy, challenging weight. Next up: The shape of the weight. I realize this every time I use a clunky set of adjustable dumbbells. These days, many adjustable sets can deliver major poundage. But often, they’re shaped like boxy squares, or extra-large gears.
This matters, especially when I’m taking on high-rep sets of complex exercises. As you fatigue, especially on moves that have you briefly putting the dumbbell on the ground, oddly shaped weights can quickly mess up your flow. And that’s part of the magic of SMRTFT’s adjustable bells: Both the 80-pound and 100-pound variants are almost completely circular.
When you’re using overly large plates, or strangely square weights, if the weight shifts in your hand, you’ll over-focus on regaining your perfect grip. That can wreck your concentration, preventing you from getting the most out of these three moves that everyone should learn
THE MANMAKER
This vicious burpee variation is about more than just getting the rep done. To improve your athleticism and truly challenge your aerobic system, you need to do each rep quickly and powerfully.
That can’t happen if you’re constantly fumbling with dumbbells that hit the ground at odd angles. But watch how easily it happens with the 80-pound SMRTFT bell. Whether you land with the dumbbell on a rounded edge, or on its one slightly flat area, you can grip the ground, letting you stably kick your legs forward and stand. This is a great finisher for any workout; think of working for three sets of 30-seconds-on, 30 off.
DEAD STOP DUMBBELL ROW
The value of a round dumbbell is highly underrated on this exercise, which builds serious lat, midback, and rear delt strength when done correctly. The goal is to aggressively rip the dumbbell off the ground on every rep.
But even if you use a classic hex dumbbell in a big-box gym, you’ll deal with headaches. As you start to use heavier and heavier weights, the bell can often slip as you row up; when return the bell to the ground, it’ll often shift away from your body. Then you have to reset your entire body position to power the next rep upwards.
The fix: SMRTFT’s round bell shape, which lets you lift from any angle. This is one of my favorite all-time back builders; try to do it once a week for 3 sets of 8 powerful reps per side.
PLANK THREAD-THE-NEEDLE
This plank variation is half-oblique crusher and half mobility exercise. But you simply can’t do it with a square dumbbell (or heck, even a classic hex bell). You need a rounded bell for this one. If you have that, you’ll unlock tight shoulders and midback muscles. Every rep, roll the bell as far as you can, feeling a stretch through your rhomboids.
Aim for 3 sets of 8 to 10 reps per side. I love doing this one whenever I need a changeup workout; it’s just plain fun.
The bottom line: Rounded dumbbells offer serious advantages in your training, helping you make better, faster gains and lift more weight.