I'm a personal trainer, and I've been using these affordable 3-pound dumbbells for 10 years

CNN

17-04-2025

Even before becoming a personal trainer, I appreciated the slow burn of a high-rep, low-weight workout from these neoprene-coated Cap Barbell 3-Pound Dumbbell Weights — a fitness product designed to promote muscular endurance paired with a feeling of full-body strength.
While bodyweight exercises, from lunges to squats and even jumping jacks, are considered a functional way to make use of your body that mimics activities of daily living, adding a lightweight external load to the movement is one of the safest and most effective ways to boost stamina on and off the mat. That's why I incorporate these affordable $10 dumbbells into nearly all my total-body workouts, be they strength- or cardio-focused. I could go on forever about them, but below, I'll give you the nuts and bolts of everything you need to know before purchasing a pair for your own workout sessions.
Cap Barbell 3-Pound Neoprene Dumbbell Weights
These small yet mighty weights are coated in a traction-heavy and cushioned neoprene material, making your full-body workouts that much more accessible. Grab them in 3 pounds or challenge yourself by opting for a heavier load as you progress. Here's the thing about using low-weight dumbbells like these: No matter your fitness level, they serve a purpose. Unlike more complex, adjustable weights like the Centr Adjustable Dumbbells, beginners will find them challenging enough to engage core muscle groups at a moderate to high rep range, and advanced practitioners will find they boost the efficacy of bodyweight workouts.
Plus, their light weight means they serve as a useful addition to your workout routine on what is called a deload day or period. Deloading, or reducing the volume of your workout by both load and repetition, is recommended every four to eight weeks to promote recovery and overall performance. Having these 3-pound dumbbells on hand will make that transition far smoother than, say, skipping the weights altogether and potentially losing some of your progress. According to a study from The National Library of Medicine, strength levels tend to decline after three weeks of detraining, so consider these dumbbells your best friend during active recovery.
You'll notice that in addition to 3 pounds, this brand offers dumbbells ringing in anywhere from 2 to 60 pounds. Be sure to add the correct option to the cart to suit your unique fitness level, be it 2 pounds to spice up a dance cardio workout or 8 pounds to master a dumbbell curl or overhead press with proper form. While I recommend these specific 3-pound weights to my clients and beloved readers, I've been working within this specific weight range for years, and I could now easily benefit from the 5- or 8-pounders to expedite my results and overcome my current plateau. If 3 pounds feels too light for you (you're not feeling much of a muscular contraction after dozens of repetitions), don't be shy to level up safely and incrementally.
Practical shape
I always evaluate the shape of a dumbbell before purchasing, since it profoundly impacts the mechanics of a workout. I'm known to program a weighted plank, be it a renegade row or a spicy triceps extension in a bear plank for a full-body burn. You'll have a hard time placing your bodyweight over a rounded dumbbell while in plank, especially if you'll be incorporating additional balancing elements to the movement, be it a unilateral row or a leg raise.
I recommend the hexagonal shape of these dumbbells because it provides stability and safety. And bonus: Unlike the rounded dumbbells I own, like the Bowflex SelectTech Dumbbells, these store easily when not in use and do not roll over or under me during my workout, which could lead to a trip or fall.
Cushioned material
A dumbbell's material not only impacts your comfort but also your enjoyment of a given exercise, and this makes it more likely for you to adhere to it. And I have to say, I love a neoprene-coated weight. Call me a dumbbell nerd, but it feels so satisfying in the hand. It offers an element of cushion to help ward off calluses and has a slight grippiness that can help offset slipping while you sweat. Even though they're lightweight at only 3 pounds, I find their neoprene coating boasts a noise-dampening quality. You can't say the same about steel-handled dumbbells with cast-iron plates because they tend to sound deafeningly loud when dropped onto hard flooring.
Size
If you think about the body as a kinetic chain, it makes sense that an uncomfortably wide handle will impact the way you grasp a weight in your hand and move through a joint action while holding it. I am thrilled to report these dumbbells' handles are narrower than what I'm used to, meaning I don't have to overcompensate or use momentum to fling them around. I am a sucker for The Sculpt Society's 'dancing arms' cardio sessions (more on that later), and they don't always call for weights. These dumbbells are low-stakes enough to incorporate whenever my creativity calls for it.
Colors
I'm a huge proponent of color-coding your weights to be able to identify them in a pinch. I opted for black because I bought these a decade ago before I developed sophisticated opinions on fitness gear. However, if I could do it again, I would have gone for the Spiced Orange. While their weight number is clearly marked on both sides of the dumbbell, you won't always have access to your weights from all angles, depending on your storage situation. Currently, both the color-coded and black options are going for the same price, so in the wise words of Hilary Duff, 'Why not?'
Easy to clean
You'll notice that my dumbbells have seen better days. They don't look fresh and new out of the box. And that's okay. Some of their scratches are simply a result of being jostled in my luggage (no, I cannot go anywhere without them), and even just rubbing up against other pieces of fitness gear in my home gym storage. That said, all their dings are merely aesthetic and do not impact their functionality. I wipe them down every session with a damp cloth and some all-purpose cleaner, to remove any sweat or bacteria, and they dry quite quickly for the next user.
Versatility
Finally, I needed a weight that could incorporate seamlessly into my workouts, even when said workouts don't necessarily call for added equipment. For example, I'm a lifelong fan of martial arts-style workouts like cardio kickboxing, Muay Thai and traditional boxing, but found bodyweight punches do little to warm up my upper body or increase my heart rate during rounds. Adding these smaller weights makes all the difference in engaging my upper body, and thus my respiratory strength and endurance. I'm also a major spinning enthusiast, and prefer classes with an upper body component. These dumbbells store perfectly in a bike's rear rack when not in use and serve as an exceptional way to turn a lower body-focused cycling session into a full-body cardio and resistance challenge that'll leave you feeling remarkably accomplished.
Beyond boxing and spinning, I can't go a day without performing something in the realm of barre, Pilates or sculpt. I've been doing Megan Roup's The Sculpt Society program religiously for the last few months, and find that when I don't want to break momentum by painstakingly fastening ankle weights onto my wrists, I can quickly grab these weights without altering the spirit or mechanics of the 'dancing arms' section of class. Similarly, these dumbbells have had me screaming profanities in the best way during Pure Barre classes, which focus on small, repeated movements to increase your muscle's time under tension. Had these weights been, say, made of steel or felt any bulkier, I don't think I would have survived my last eight years as a devotee to the program.
Price
At $10 per pair, they are a no-brainer. I've invested thousands of dollars into fitness gear over the years, and I can't say I've gotten as much mileage out of any of my equipment as these guys. When it comes to dumbbells, you usually pay by the weight, so it makes sense this pair costs as little as a latte. However, it's still nice to know affordable and effective options are out there in a fitness world of expensive gimmicks.
Room to grip
This isn't a critique of the way the dumbbell is designed, just a gripe about its grip. Because the hex plate is low in weight and comparatively small, you might struggle to find space for your knuckles while working in a plank position, whether you're in a renegade row, a plank triceps extension, mountain climbers or a kneeling row. On a few occasions, I've had to maneuver my knuckles around the weight, which I don't recommend because it alters the joint angle and compromises form. If these dumbbells are speaking to you and you'd like to continue performing weighted plank exercises (or start incorporating them into your routine), I'd like to point you towards my favorite ankle weights by Pvolve that also sit comfortably on the wrists and shouldn't compromise your form in this way.
Material
The material is everything you want in a dumbbell — grippy, slightly cushioned and durable enough to withstand several years of rigorous use. However, due to its slight tackiness, expect it to pick up household debris like dust or pet hair.
I have been using these specific dumbbells for so long, my memory barely extends that far. While the numeric font on each side has since changed since I bought a newer set, their overall composition has remained. What drew me to them was the fact that they met all my criteria in the perfect dumbbell. And for just $10, you simply can't go wrong.
The following FAQs have been answered by certified personal trainer Marissa Miller.
What is the best way to clean the Cap Barbell 3-Pound Neoprene Dumbbells?
What is the best way to clean the Cap Barbell 3-Pound Neoprene Dumbbells?
To clean the Cap Barbell neoprene dumbbells, simply wipe them down with a damp cloth and a spritz of all-purpose disinfecting spray to prevent the spread of bacteria.
Are the Cap 3-Pound Barbell Neoprene Dumbbells safe for anyone to use?
Are the Cap 3-Pound Barbell Neoprene Dumbbells safe for anyone to use?
Barring any severe orthopedic concerns such as injury of the bone, joint or tendon or post-operative recovery or illness, these 3-pound dumbbells are generally safe for most people to use due to their low-stakes light weight that users can still handle without compromised form. Their comfortable and narrow grip can further allow users to move through a full range of motion without discomfort of the upper extremities.
What exercises are the best to pair with the Cap 3-Pound Barbell Neoprene Dumbbells?
What exercises are the best to pair with the Cap 3-Pound Barbell Neoprene Dumbbells?
When working out with these 3-pound dumbbells, the sky's the limit. Perform upper body exercises like curls, tricep extensions, rows, deadlifts and lateral raises, or use them to enhance leg day while holding them front-racked, suitcase-style or goblet-style in squats and lunges. Challenge yourself further by incorporating them into cardio-centric exercises like jumping jacks, squat jumps or alternating punches.
For this article, we consulted the following expert to gain her professional insights on why these Cap Barbell 3-pound dumbbells are worth the purchase.
Marissa Miller, ACE-certified personal trainer with a specialization in orthopedic exercise and CNN Underscored contributing editor
CNN Underscored has a team of skilled writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when applicable to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. Contributing editor Marissa Miller has 15 years of experience writing and reporting on all things health and well-being, and serves as a certified personal trainer with a specialization in orthopedic exercise. For this article, Marissa spent the last decade using these Cap Barbell 3-pound dumbbells multiple times a week and shared the most important tips you should know before investing in them for yourself.