How To Use Nordictrack Adjustable Dumbbells

If you’ve just brought home a set of NordicTrack adjustable dumbbells, you might be wondering how to use them correctly. Learning how to use NordicTrack adjustable dumbbells is simple, and this guide will walk you through every step. These smart space-saving tools can replace an entire rack of weights, but only if you know how to handle them safely and effectively. Let’s get started.

Before you begin any workout, it’s crucial to understand your equipment. The NordicTrack adjustable dumbbells system allows you to change the weight quickly with a dial or selector pin. This means you can move from a heavy chest press to a light lateral raise without pause. Here’s what you need to do first.

Initial Setup and Safety Check

Always start by placing the dumbbells on a flat, stable surface. A workout mat or firm floor is perfect. Never try to adjust them while they’re in your hand or on an uneven surface. Give the dial mechanism a quick visual inspection to ensure it’s clean and free of obstructions.

Check that the weight plates are securely locked before each use. A loose plate can be a serious safety hazard. If you have the model with a dial, turn it to ensure it clicks firmly into place. For pin-selector models, push the pin all the way in until you hear a secure click.

Step-by-Step Adjustment Guide

Follow these numbered steps every time you need to change the weight. It will soon become second nature.

Place the dumbbell on a level surface. Ensure it’s sitting evenly.
Identify the weight selector. It will be either a rotary dial or a metal pin.
Select your desired weight. Turn the dial to the correct number, or pull the pin out and insert it next to the weight you want.
Listen for the click. A positive click or lock sound confirms the weight is selected.
Perform a lift test. Gently lift the dumbbell an inch off the ground to confirm the selected plates move together. If any plate feels loose, re-seat the dumbbell and check the selector again.

Proper Lifting and Handling Form

Using adjustable dumbbells isn’t just about the mechanism. Your form is key to getting results and staying injury-free. Always lift with your legs, not your back, when picking them up from the floor. Keep your core engaged during exercises to protect your spine.

Control the weight throughout the entire movement. Avoid swinging or using momentum, as this takes the work off your muscles and can damage the dumbbell’s internal mechanism over time. Lower the weight slowly—this eccentric phase is just as important as the lift.

Common Mistakes to Avoid

Adjusting the weight in the air. This can damage the selector mechanism.
Dropping the dumbbells. Even onto a mat, this can jar the internal parts loose.
Using them on a carpet. The uneven surface can prevent the dial from turning smoothly or the plates from seating right.
Forgetting to check the lock. Always do the lift test before your full set.

Creating an Effective Workout Routine

Now that you know the basics, let’s put them to work. The beauty of these dumbbells is the ability to circuit train efficiently. You can perform a full-body workout in a short time by simply changing the weight between exercises.

Start with larger muscle groups, like your back and chest, which require heavier weights. Then move to smaller muscles, like shoulders and arms, with lighter settings. Here’s a simple sample routine to try.

Chest Press (Heavy Weight): 3 sets of 8-10 reps. Lie on a bench or floor, press the weights up from your chest.
Bent-Over Rows (Heavy Weight): 3 sets of 8-10 reps. Hinge at your hips, pull the weights to your torso.
Shoulder Press (Medium Weight): 3 sets of 10-12 reps. Sit or stand, press the weights overhead.
Bicep Curls (Lighter Weight): 3 sets of 12-15 reps. Keep your elbows pinned at your sides, curl the weights up.
Tricep Extensions (Lighter Weight): 3 sets of 12-15 reps. Hold one weight overhead with both hands, lower it behind your head.

Cleaning and Maintenance Tips

Your adjustable dumbbells are an investment. A little care will keep them working smoothly for years. Wipe them down with a dry cloth after each use to remove sweat and moisture. Never use harsh chemicals or spray cleaners directly on the dial or selector pins.

Once a month, do a more thorough check. Look for dust or debris around the dial or plate openings. You can use a can of compressed air to gently blow out any particles. Store them in a dry place, away from extreme temperatures or humidity.

If the dial becomes stiff or the pins stick, consult your manual. A very small amount of silicone-based lubricant on the moving parts might be recommended, but avoid oil-based products that attract grime. Always check the warranty guidelines first before applying any substance.

Troubleshooting Common Issues

Even with great care, you might encounter a small issue. Here’s how to handle common problems.

Plate is loose or rattles: The dumbbell likely wasn’t on a flat surface during selection. Place it level, reselect the weight, and perform the lift test.
Dial won’t turn: Check for obstructions. Make sure your not trying to turn it past the maximum weight setting.
Weight feels incorrect: You may have the selector between settings. Ensure the number is aligned perfectly or the pin is fully inserted.
Dumbbell won’t adjust: Internal mechanisms may be blocked by debris. Gently clean as described above and try again.

FAQ Section

How do I change the weight on my NordicTrack dumbbell?
Place it on a flat surface. Turn the dial to your chosen number, or pull the selector pin and insert it next to the weight you want. Listen for a click to confirm.

Are NordicTrack adjustable dumbbells easy to use?
Yes, they are designed for simplicity. The dial or pin system makes changing weight quick, usually taking just a few seconds between exercises.

What’s the proper way to store adjustable dumbbells?
Keep them in a cool, dry place. Store them on their provided tray or a stable, level surface to prevent any accidental rolls or damage to the dial.

Can I drop NordicTrack adjustable dumbbells?
No, you should never drop them. Unlike gym rubber hex dumbbells, these have precise internal parts. Dropping them can casue misalignment and void your warranty.

Why won’t my dumbbell adjust properly?
The most common reason is an uneven surface. Place it on a hard, level floor. Also, check that no foreign objects are blocking the plates or dial.

How much weight do NordicTrack adjustable dumbbells go up to?
This varies by model. Common ranges are from 5 to 50 pounds per dumbbell, or 10 to 90 pounds. Always check your specific model’s manual for the exact range.

By following this guide, you’ll be able to use your NordicTrack adjustable dumbbells with confidence and safety. Remember, consistency with good form is far more important than lifting the heaviest weight right away. Start light, master the movements, and gradually increase the load as you get stronger. Your home gym just got a whole lot more powerful.