40kg Dumbbells
40kg dumbbells at Net World Sports come in two main styles. FORZA Hex dumbbells pair a contoured chrome handle with premium rubber-coated ends. The soft casing around the weights protects floors (and feet) and reduces noise on impact. The hexagonal head stops the dumbbell from rolling when set down. Our Pro Urethane dumbbells sit at the commercial end of the range, with a solid steel chrome core, impact-resistant urethane coating and 1.2mm hill-style knurling for a firm grip. Both are sold in pairs and available as part of larger dumbbell sets with optional storage racks. For example, many customers purchase a 20kg dumbbell for shoulder presses and incline bench press, with 40kg for flat bench press and one-arm rows. 40kg dumbbells suit intermediate to advanced lifters, bodybuilders and strength athletes. For the average adult man, 40kg is a solid working weight for flat dumbbell bench press. A 40kg x 2 (80kg total) dumbbell bench press represents at least 18 months of regular strength training for the average man. For women, it is an exceptional lift that only strength athletes and perhaps rugby players aspire to. It is equally an impressive and challenging weight when lifted for one-arm rows with correct form and range of motion. 40kg dumbbells also feature across competitive strength sports. Rugby and NFL off-season programmes use 40kg routinely for farmer’s walks, incline bench and single-arm rows. In bodybuilding, 40kg sits in the working-set range for most advanced natural lifters on back and chest exercises. For some level of context, in the HYROX men's pro division, 32kg kettlebells are used for farmer's walks.
40KG DUMBBELL FAQs
Is the 40kg dumbbell bench press and row good?+
With a single set of 10 repetitions, at full range of motion and a controlled pace, a pair of 40kg dumbbells on bench press (80kg total) is regarded by most as an advanced lift for adult men. For adult women, a 40kg x 2 dumbbell bench press is in "elite" territory. On flat dumbbell bench press, 40kg for sets of six to ten reps with strict form would normally take one to three years of consistent training for a recreational male lifter. Many male lifters would never be able to lift 40kg. Everybody is different, and it depends on a number of factors, including the insertion points of specific muscles, fibre type, technique and age - to name just a few. For context, dumbbell pressing is harder than barbell pressing at an equivalent total load, because it requires more stabilisation and offers no bar-path assistance. An 80kg dumbbell bench press roughly translates to around 100kg on a barbell bench press. On one-arm row, with the free hand stabilising the body on a flat bench, 40kg for sets of ten reps is a solid working weight for intermediate-to-advanced lifters. For a benchmark, Dwayne "The Rock" Johnson has posted videos training with 54kg dumbbells, and Mark Wahlberg and Chris Hemsworth have both been filmed bench pressing with 45kg dumbbells. NFL linemen and rugby forwards regularly train with 50-60kg (110-132lb) dumbbells for bench pressing work in off-season blocks.
Is 40kg dumbbell shoulder press good?+
A 40kg seated dumbbell shoulder press is a strong lift that most recreational lifters never reach. The shoulder press is mechanically harder than the bench press, because the deltoids are smaller than the pectoral muscles of the chest. It also gets no help from the lower pec or from leg drive. For most adult men, a strict 40kg seated dumbbell shoulder press represents an advanced to elite strength level. Given the right genetics, and the calorie and protein intake to support it, this would typically be reached after two to five years of consistent pressing work - even then it is out of reach for the vast majority of lifters. Standing dumbbell shoulder press at 40kg is harder still, because the core has to brace against the asymmetric load with no back support. For women, a 40kg strict shoulder press is firmly in the elite strength bracket. For anyone, it is an advanced lift, and most people would never achieve this weight on this particular exercise.
Are 40kg dumbbells heavy?+
Yes, 40kg dumbbells are objectively heavy by any practical measure. For context, a 40kg dumbbell is roughly the weight of a compact washing machine. On the gym floor, 40kg dumbbells sit in the upper weight tier, and in most standard gyms 50kg is the heaviest dumbbell available. Picking up a pair of 40kg dumbbells and walking them to a bench is a real exercise in itself. This is effectively a challenging farmer's walk, and it loads the grip, forearms, traps and lower back in a way lighter dumbbells don't. The heaviness is also exercise-dependent on the exercise being performed. On compound lifts like bench press and row, 40kg is an intermediate-to-advanced for men and an elite level of strength for women. On shoulder press, 40kg for more than a few reps is competitive strongman or rugby-forward territory. It's rare to see someone shoulder pressing 40kg or more. For exercises for the arms, like bicep curls, 40kg is incredibly heavy and only elite strongmen and bodybuilders will get close to curling a 40kg dumbbell.