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.

One pair on its own is under $75, so a $9.95 flat rate applies to that order. Adding a second pair or a mat usually costs less than paying the flat rate twice, and the combinations are set out further down.

What each weight is actually used for

Pair	Price	Typical use
0.5kg	$19	Shoulder external rotation, scapular retraction, wrist and forearm work, first sessions back after a long break
1kg	$22	Lateral raises, front raises, pilates arm series, barre pulses, single leg balance work
2kg	$29	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	$42	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.

The pair people skip and then buy later

The 0.5kg pair at $19 gets left out of the first order more often than any other. Rotator cuff and scapular work is slow, high rep and held under control, and 1kg in each hand is often too much to keep position for 15 reps without the neck and traps taking over.

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 0.5kg and 1kg 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 0.5kg to 2kg rather than anything heavier.

• Arm series and pulses: the 0.5kg pair at $19 or the 1kg pair at $22, which is the common studio weight.
• Standing leg and glute work: the 2kg pair at $29 or 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.

How to clear $75 and get free delivery

Orders over $75 ship free. Two light pairs, or one pair plus a mat, gets you there. These are the combinations that come up most often.

Order	Total	Delivery
1kg pair on its own	$22	$9.95 flat rate
0.5kg, 1kg and 2kg pairs	$70	$9.95 flat rate
0.5kg, 1kg, 2kg and 3kg pairs	$105	Free
1kg pair plus Premium Yoga Mat	$81	Free
2kg pair plus Fabric Loop Bands (3-Pack)	$64	$9.95 flat rate
1kg and 2kg pairs plus Premium Yoga Mat	$110	Free

The $70 row is the one worth a second look. Three light pairs at $70 plus $9.95 delivery comes to $79.95, while adding the 3kg pair takes the order to $105 with free delivery. The fourth pair costs you $25.05 instead of $35.

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. Premium Yoga Mat at $59 covers mat work and stretching. PeterMat Round is 1.2m across for $89, which holds a seated or side lying position without you running off the edge when you rotate.

PeterMat Zero is 1m x 1m of recycled rubber at 14kg for $79. It is firmer underfoot than a yoga mat, which suits standing work with the 2kg and 3kg pairs. Interlocking Foam Tiles (4-Pack) at $65 cover more area and come up when you need to clear the space between sessions.

• Floor based rehab and pilates: Premium Yoga Mat at $59, or PeterMat Round at $89 if you want room to move sideways.
• Standing work with load: PeterMat Zero at $79, which does not shift underfoot when you step off it.
• Cold or hard floors: Interlocking Foam Tiles (4-Pack) at $65 give a warmer surface and pack away in four pieces.

Any of those mats also takes a single light pair over $75, so the mat and the free delivery arrive together. 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 3kg, so a cupboard shelf, a drawer or a basket under the bed holds the lot. Hex heads sit flat and will not roll off a shelf, which is the practical reason they suit a house rather than a gym floor.

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 $42 is the next step, then the 5kg pair at $49.

Bands are the other way to add resistance without adding weight to hold. Fabric Loop Bands (3-Pack) at $35 suit glute and hip work on a mat, and Resistance Bands Set (5-Pack) at $29 covers pulling patterns where a light dumbbell runs out of load quickly.

Delivery to your door

Orders are processed within 1-2 business days and a tracking number is emailed once yours ships. We deliver to all Australian states and territories, plus the North and South Islands of New Zealand.

• Metro Australia (Sydney, Melbourne, Brisbane): 3-5 business days estimated transit.
• Regional Australia: 5-10 business days.
• Remote Australia: 7-14 business days.
• New Zealand (North and South Islands): 7-14 business days.

Those are estimates and can move in peak periods or with carrier delays. 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 0.5kg to 2kg pairs, because the reps are high and the arms are held out for long sets. The 1kg pair at $22 is the common studio weight, with the 2kg pair at $29 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 usually done with a 0.5kg or 1kg pair, which cost $19 and $22, but the load, reps and rest days should come from your clinician rather than a product page.

Is a 0.5kg dumbbell too light to be useful?

No. Slow shoulder rotation, scapular retraction and wrist work are done with small loads and high control, and 1kg in each hand is often too much to hold a position for 15 slow reps. The 0.5kg pair is $19 and is the pair most people add second if they leave it out first.

How do I get free delivery on a light dumbbell set?

Get the order over $75. Two or more light pairs does it, or one pair plus a mat: the 1kg pair at $22 with the Premium Yoga Mat at $59 is $81 and ships free. A single light pair on its own is under $75, so the $9.95 flat rate applies to that order.

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. Premium Yoga Mat at $59 suits mat work and stretching, PeterMat Round gives 1.2m of circular space for $89 for seated and side lying positions, and either one takes a light pair order over $75 for free delivery.

How long does delivery take for a light dumbbell set?

Orders are processed within 1-2 business days, then estimated transit is 3-5 business days for metro Australia, 5-10 business days regional, 7-14 business days for remote areas and 7-14 business days for New Zealand. A tracking number is emailed when the order ships, and estimates can move in peak periods or with carrier delays.

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 0.5kg and 1kg 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.
• Free Delivery Over $75: How the threshold works on small orders.