Light dumbbell set for rehab, pilates and barre work

What a light dumbbell set costs

Prices are per pair, so the 1kg pair is two 1kg dumbbells. Clinical and studio style work loads both hands evenly through most of a session, which is why the pair is the useful unit here rather than a single dumbbell.

Delivery is charged per item at checkout from your postcode. Light pairs are cheap to send: to a metro Sydney postcode a 1kg or 2kg pair is about $6.11 each. Enter your postcode in the cart to see the exact amount before you pay.

What each weight is used for

Pair	Price	Typical use
1kg	$12	Shoulder rotation, scapular work, lateral and front raises, pilates arm series, barre pulses, first sessions back after a long break
2kg	$23	Mat based fly, press and pullover, tricep work, high rep arm series, light loaded carries
3kg	$35	Loaded squats and lunges, bent over rows, dead bug and bird dog progressions
4kg	$46	The next step once 15 controlled reps with the 3kg pair stop being hard

The steps between those pairs look small and are not. Moving from the 1kg pair to the 2kg pair doubles the load in each hand, which shows up quickly on a 20 rep lateral raise.

When 1kg is too much

The 1kg pair is the lightest in the range. Rotator cuff and scapular work is slow, high rep and held under control, and 1kg in each hand can be too much to keep position for 15 reps without the neck and traps taking over. In that case use fewer reps, a shorter range, or a light resistance band, and ask your clinician which they prefer.

Using light dumbbells in a rehab program

Follow the program your physiotherapist, exercise physiologist or doctor has given you, including the load, the reps and the rest days. We sell equipment and cannot prescribe exercise, and a light pair used against a clinician's instructions is no safer than a heavy one.

• Take the pairs to your next appointment: your clinician can mark which weight goes against each exercise on your sheet.
• Buy one step lighter than you think you need: most rehab work is slow and high rep, and the 1kg and 2kg pairs cover more of it than people expect.
• Write down what you used: the pair and the reps next to each exercise makes your review appointment faster.
• Stop and ask if something hurts: pain during a rehab exercise is a question for your clinician, not a reason to change the weight yourself.

Rubber coated heads help in this setting because you are lifting from and returning to the floor beside a mat, often while lying down. The coating keeps the contact quiet and keeps the heads from marking timber or vinyl when you reach out and set a dumbbell down without looking.

Pilates, barre and mat work at home

Pilates and barre arm series run high reps through a small range, with the arms often held out for 30 seconds or longer. That is why studios stock light pairs rather than anything heavy.

• Arm series and pulses: the 1kg pair at $12, which is the common studio weight.
• Standing leg and glute work: the 2kg pair at $23 or the 3kg pair at $35, held at the chest or down by your sides.
• Mat based fly, press and pullover: the 2kg pair is enough once the tempo is slow and the reps are above 12.
• Balance and stability work: a 1kg pair changes a single leg stand more usefully than a 3kg pair, because you can hold the position long enough for it to count.

Hex heads matter on a mat because they sit where you put them. A round headed dumbbell rolls when you release it mid series, which is a nuisance in a small room and a hazard if you are working on the floor with your eyes up.

What common light orders cost delivered

Each dumbbell pair has its own delivery charge, worked out from your postcode. The yoga mat includes delivery to most of Australia, so adding it does not add a delivery charge. These examples use metro Sydney and metro Melbourne charges, and the cart shows the exact figure.

Order	Goods	Delivery, Sydney / Melbourne, about
1kg pair on its own	$12	$6 / $9
1kg and 2kg pairs	$35	$12 / $19
1kg, 2kg and 3kg pairs	$70	$19 / $32
1kg, 2kg, 3kg and 4kg pairs	$116	$29 / $46
1kg pair plus 6mm Non-Slip TPE Yoga Mat	$72	$6 / $9
1kg and 2kg pairs plus the yoga mat	$95	$12 / $19

Brisbane charges for these light pairs match Melbourne. Perth, Hobart and regional postcodes cost more, so put your postcode in the cart before you decide how many pairs to buy at once.

The mat does more than the weights

Most rehab and pilates work happens on the floor, so the surface under you affects comfort more than the dumbbells do. The 6mm Non-Slip TPE Yoga Mat at $60 is double layer, non-slip on both sides, latex-free and PVC-free, and comes with a carry strap.

• Floor based rehab and pilates: the 6mm yoga mat, which suits lying, kneeling and seated work with light pairs.
• Support for positions: Yoga Blocks (2-Pack) at $25 and the Yoga Stretch Strap with 10 Loops at $24 help with range and support in floor work.
• Standing work on a hard floor: the yoga mat is fine for light pairs. If you move to heavier dumbbells later, a thicker rubber gym mat protects the floor better.

There is more detail in our guide to choosing an exercise mat for pilates.

Storage and how to progress

Four light pairs is eight dumbbells and the heaviest is 4kg, so a cupboard shelf, a drawer or a basket under the bed holds the lot. Hex heads sit flat and do not roll off a shelf, which is the practical reason they suit a house.

Progress with light weights comes from reps, tempo, pauses and range before it comes from load. When 15 controlled reps of a press or row with the 3kg pair stop being hard, the 4kg pair at $46 is the next step, then the 5kg pair at $48.

Bands are the other way to add resistance without another weight to hold. Fabric Loop Bands (3-Pack) at $30 suit glute and hip work on a mat, and the Resistance Band Loop Set (5 Levels) at $59 covers pulling patterns where a light dumbbell runs out of load quickly.

Delivery to your door

Every item ships direct from an Australian supplier warehouse. Dispatch usually takes 1 to 3 business days, and metro delivery usually takes 2 to 7 business days after that. Regional and remote areas take longer. We deliver within Australia only.

If you need the pairs for a program that starts on a set date, order about two weeks ahead, since peak periods stretch these estimates. A few items cannot be sent to remote postcodes, and the cart tells you if yours is one of them.

The full policy sits on the shipping page, and [email protected] is the address for anything it does not answer.

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Frequently Asked Questions

What weight dumbbells are used for pilates?

Pilates and barre arm series normally use light pairs, because the reps are high and the arms are held out for long sets. The 1kg pair at $12 is the common studio weight, with the 2kg pair at $23 for mat based fly, press and pullover work.

What size dumbbells should I use for rehab?

Use the weight written on the program your physiotherapist, exercise physiologist or doctor gave you. Rotator cuff and scapular work is often done with a 1kg pair at $12 or less, but the load, reps and rest days should come from your clinician rather than a product page.

What is the lightest dumbbell pair you sell?

The 1kg pair at $12 is the lightest pair in the range. If 1kg is too much to hold a position for 15 slow reps, use fewer reps or a light resistance band, and ask your clinician how they want you to progress.

How much does delivery cost on a light dumbbell set?

Delivery is charged per item at checkout based on your postcode. As an example, the 1kg, 2kg and 3kg pairs together cost about $19 to deliver to metro Sydney and about $32 to metro Melbourne. The cart shows the exact amount before you pay.

Do I need a mat as well as light dumbbells?

For floor based rehab and pilates work the mat affects comfort more than the dumbbells do. The 6mm Non-Slip TPE Yoga Mat at $60 suits mat work and stretching, and it includes delivery to most of Australia, so adding it does not add a delivery charge.

How long does delivery take for a light dumbbell set?

Dispatch usually takes 1 to 3 business days, then metro delivery usually takes 2 to 7 business days. Regional and remote areas take longer. Order about two weeks ahead if your program starts on a set date.

Related Guides

• Pilates Equipment at Home: What else a home pilates setup needs beyond light pairs.
• Best Exercise Mat for Pilates: Mat thickness and size for floor based series.
• Rotator Cuff Strengthening: Where the 1kg and 2kg pairs get used most.
• Dumbbell Weight Guide: How the jumps between pairs work as you progress.
• Women's Dumbbell Set: The heavier build if you are training for strength as well.
• Which Items Include Delivery: The four items that include delivery to most of Australia.