Volleyball Dumbbell Exercises

Volleyball dumbbell exercises work the core. Core, also referred to as pillar strength, develops the strength and power you need to excel at volleyball.

The key exercises involve free weights (mainly dumbbells). 

Dumbbell Rows... Great for Core/Shoulder Stability and Strength

Powerblocks Personal, Ironmaster Quick Lock, Bowflex SelectTech

The following are 3 of the most popular adjustable dumbbells available today. 

PowerBlock Personal Adjustable 5 to 45-Pounds per Dumbbell Set

This PowerBlock Personal Dumbbell set adjusts from 5-45 lbs in 5 lb increments in each hand. This set has a maximum weight of 45 lbs per hand. It replaces 9 pair or 18 fixed dumbbells that would have a combined weight of 450 lbs. 

PowerBlock Personal Adjustable 5 to 45-Pounds

Some good things about PowerBlocks…

• For adjustable dumbbells, they take up very little space


• Expensive, but still cheaper than SelectTech dumbbells


• Have a solid feel


• Selecting the weights is a one step process for each dumbbell


• They are upgradable with a heavier handle option and a barbell option

Once thing not so great…

• Aligning the pins when adjusting the weight is more difficult with the weights placed on the ground.


• If you arent paying attention you can insert the pins at an angle which creates the possibility a plate coming loose.


• You could also accidentally put the pin upside down which could be a problem.

This is a solid well made product. They are easy to manipulate and sturdy in construction. One would think that a square volleyball dumbbell would get in the way of doing exercises--this is NOT the case. The handle is in the middle of the box and the side tubes are padded for comfort. 

Bowflex SelectTech 552 Dumbbells

The 552 SelectTech combine 15 sets of weights into one using a unique dial system. It's one of the most space-efficient and flexible strength-training options available. 

Bowflex SelectTech 552 Dumbbells

With just the turn of a dial, you can automatically change your resistance on each dumbbell from 5 pounds all the way up to 52.5 pounds of weight. It adjusts in 2.5-pound increments (up to 25 pounds), enabling you to gradually increase your strength without bulking up. 

Just rotate the dial to the weight you want. SelectTech tumblers automatically fasten to the weight you want to lift. 

These adjustable dumbbells are well made. 

These dumbbells have a good quality plastic covered metal and the locking mechanism is sturdy and seems like it will last. 

You will likely make slide marks if you constantly slide them in and out of the base. 

These are fairly expensive adjustable dumbbells, but much cheaper than buying a complete volleyball dumbbell set. 

Ironmaster Quick-Lock Dumbell system

The latest generation of adjustable dumbbells. Quickly adjust each dumbbell from 5-75 lbs in under 15 seconds! The base set includes the rack at no extra charge. These free weight dumbbells are like having an at home complete volleyball dumbbell set with the feel of traditional dumbbells. 

These dumbbells dont rattle and includes a full size stand that will also hold the 120 lb add on kit. These are heavy duty adjustable dumbbells with no plastic or fragile parts. 

Ironmaster Quick-Lock Dumbell system

The Ironmaster Quick-Lock Dumbbells are much stronger than most other adjustable dumbbells out there and take up very little room. Also, the stand is really strong. 

One major advantage of Ironmaster is that you can turn your dumbbells into barbells easily because it has 1-inch holes that fit standard 1-inch threaded weight bars.  

The Ironmaster Quick-Lock Dumbbells lock up as tight as solid gym dumbbells, so they can be used safely and quietly for explosive work like full-body swings. 

The wide, flat inner permanent collars and big, flat-head, quick-lock pins make them comfortable in many positions not possible with other models: 

They aren't as quickly adjustable like the Bowflex dumbbells whose handles stay very long no matter how light the weight, or the PowerBlocks, but they are one of the quickest of the most serious adjustable dumbbells.