Dumbbell Volleyball Exercises

Dumbbell volleyball exercises are a great way to improve strength and power for volleyball.

                               Single Leg RDL's

  • Dumbbell Push Presses
  • Dumbbell Squats
  • Dumbbell Deadlifts
  • Dumbbell Inverted Rows
  • Single-leg deadlifts
  • Single-leg squats
  • One-arm overhead presses
  • One-arm One-leg rows

Reviews of Dumbbell Volleyball Exercises

Sets, Racks, Hex Dumbbells, Aquabells, Chrome, Commercial, Vinyl

This guide to dumbbells reviews popular options and offers tips on which might be best for you. If you're thinking of buying a set you'll notice there's much to choose from. 

Dumbbells are the most frequently used workout accessory for a home gym. 

Volleyball Exerices

You can perform a wide variety of exercises that are much more functional than with most other exercise equipment.

Dumbbells are called free weights. They are called free weights because during an exercise, the weight is essentially free to move around with no set range of motion. Free weights are much harder tools for weight training because you must control the weight, this is much different than most weight training machines. Free weights are classified as more functional than machines.

For example, doing a front squat using a dumbell is more functional than performing a front squat using an exercise machine that helps control the movement. 

This stabilization by the machine makes the exercise much easier for you, but you aren’t getting as great a workout

When you play most sports, especially volleyball, you must stabilize your core during athletic movements such as when starting, stopping, changing directions, jumping up to block or approaching to jump and hit. 

The better you train your core stabilizer muscles, the better prepared you’ll be to make athletic movements on the volleyball court. 

This is a great advantage of using dumbbells over machines, because they force you to use your stabilizer muscles during the exercise movement. This is much different than using an exercise machine. 

Also, free weights allow you to go into a greater range of motion when exercising. 

This in combined with the fact that they are more functional (force you to stabilize muscles like you would in sport or everyday life) make training with dumbbells far superior to machines and most other volleyball weight training equipment. 

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Volleyball Workout Exercises for Home

Important Dumbbell Volleyball Exercises to Consider...

  • Do you want a huge range of weights?
    A large number of weights spanning a wide range can be costly and take up a lot of space if you are buying for a home gym.

  • How much space do you have?
    If you don’t have much space then maybe adjustable dumbells might be a good option.

  • Do you just need a few dumbells?
    Maybe you train with other training tools such as kettlebells, medicine balls, and barbells. If you spend a great deal of time doing kettlebell workouts, you might only need a couple dumbells to supplement your training.

The problem with buying dumbbells for your own home gym is that they are quite expensive. 

Dumbells are undoubtedly the most complete, cost-effective fitness tool available. Because of the fact that there are so many exercises that can be performed, their versatility and effectiveness makes them a great training tool for most volleyball players. 

Not surprisingly, they are a popular training tool to have as part of your home gym. 

Different Dumbbell Volleyball Exercises For Different Athletes and Budgets


Adjustable dumbbells allow you to save space and time. 

For example, during your volleyball weight training sessions, you can change weight increments so your weights can be adjusted for different exercises. With most adjustable dumbells, you can adjust the dumbells in five pound increments, increasing or decreasing the weight according to the exercise. 


Aquabells are water filled dumbells. 

These dumbells are ideal for taking on trips. 

The downside is the most resistance they provide is 16 lbs, but are pretty nice to travel with because they don’t add extra weight to your luggage. 


If it's style you're looking for these could be a good choice. 

These are quite expensive compared to most other dumbells. They do exactly the same job as uglier looking dumbells they just look nicer. 

The Hex Dumbbell

Hex dumbbells are made from cast iron and are the cheapest fixed-weight dumbells available. 

The hexagonal shape keeps them from rolling when you set them down. If aesthetics are important, these could be a good choice. The price is about $0.42 per lb of weight. 

Neoprene Dumbbell Tree

Like Vinyl dumbells, may not be the best choice for athletes because they are heavy enough to train strength and power for volleyball. 

These light weights may be a good choice for shoulder circuit routines or other small muscle groups. 

Vinyl Aerobic Dumbbell

Because of the light weight, these weights aren’t usually the best choice for athletes. 

However you may want lighter dumbells for training smaller muscle groups such as the rotator cuff. 

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