There’s something I see all the time when someone starts training at home: they want to work arms and shoulders, but they don’t know where to start… or worse, they always do the same thing.
And sure, at first you notice something. But before long, you hit a plateau.
It happened to me too. For years I thought that to improve my arms I just had to do more reps and more exercises. Until I understood something key: it’s not what you do, it’s how you do it and what progression you follow.
And this is where having a good set of adjustable dumbbells makes all the difference.
Today we’re taking it a step further. I’m going to show you exactly how to use the Neobar and Lullax weights to do that workout with the intensity and speed the Bilbo Method demands. We’re going to turn your living room into a high-performance Box with just two tools.
If you train at home, dumbbells are probably the most versatile tool you can have. They let you work from different angles, fix imbalances, and adjust the load to your real level.
But most importantly: they force you to control the movement. And that, even if it doesn’t seem like it, is what really makes muscle grow.
A lot of people get it wrong when setting up their home gym. They buy fixed-weight dumbbells of 5, 10, and 15 kg. At first it’s fine, but soon the 5 kg is useless and the 15 kg is too light for pressing. Result: a plateau and a corner full of useless iron.
The smart investment is versatile equipment. And the Lullax adjustable dumbbells solve this in one go.
They’re hands down the best dumbbells for home you can have, especially if you’re looking for the technical versatility we cover in our full review of the Lullax adjustable dumbbells.
If you’re applying the Bilbo Method, you’re looking for explosiveness. You need to change weight fast. If it takes you 4 minutes to remove clips, take plates off, put others on, and secure everything again, your heart rate drops, intensity disappears, and the session drags on forever.
These Lullax adjustable weights work with a dial system. You turn it, select the weight (from 2 to 36 kg), and lift. You’ve got 10 or 15 dumbbells in one. This allows you to:
If the Lullax dumbbells are the engine, the Neobar is the chassis that changes everything. It’s not just a tube to connect the dumbbells; it’s an adjustable bar for a home gym designed for strength athletes.
As I explained in my review of the Lullax Neobar, this tool gives you the stability you need to move heavy loads with total safety.
The Neobar lets you turn your two dumbbells into a straight bar or an EZ bar (curved). This is essential to protect your wrists in exercises like biceps curls, but the most important thing is stability. By turning the dumbbells into a bar, the movement becomes safer, letting you handle more total weight in compound lifts like the overhead press—key for big, strong shoulders.
👉🏻 Jesús’ tip: The stability it gives you lets you focus 100% on the explosive concentric phase, which is where the Bilbo Method magic happens. It’s the best investment for at-home dumbbell training.
I’ll tell you straight, because I get asked a lot. I’ve tried everything: loose dumbbells, bars, cheap kits… and in the end the problem is always the same: either they fall short or they’re a hassle to train with. That’s why I keep saying the Neobar + Lullax 2-Convert kit is, quite simply, the best buy for your home gym if you want real strength and versatility.
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Grab your Neobar and your Lullax adjustable dumbbells. I’m not going to overwhelm you with 20 exercises—here are the ones that actually work.
The basic one. If you want to build shoulder strength and size, this is the exercise.
My advice: control the lowering, don’t lock out right at the top, and keep constant tension. This is where adjustable dumbbells let you add weight little by little without breaking your technique.
The most poorly done exercise out there. Too much weight, too little control… and zero results. Trust me, you’ll feel the muscle more with less weight and better execution. Do it like this:
No need to overdo it, but done well they help round out your shoulder work. You can do them with dumbbells or even with an adjustable bar to vary the stimulus.
This is where people obsess the most… and where I see the most mistakes.
This is the classic. But the key isn’t doing it—it’s how you do it. These are typical mistakes:
Here’s how to do it right to change the stimulus:
Perfect for fixing imbalances and improving control. Very useful if one arm does more work than the other.
You can use a dumbbell or the Neobar. That’s key for adding arm size. Important: don’t flare your elbows and control the movement.
If you have two stable surfaces, this exercise is brutal. And if you want to level up, you can add weight with the dumbbells.
Building impressive shoulders and arms at home is 100% possible. You only need two things: the Bilbo Method mindset of maximum intensity, and smart equipment that lets you apply it.
If you already know how to train, the next step is doing it with the right equipment and a structure that makes you progress for real. In Bilbo Team you get both:
Start there, and in a few weeks you’ll notice the difference.
Expert in strength training and physical tests for civil service candidates. With over 30 years of experience and multiple national and European records, he shares his methods to improve strength, endurance, and performance safely.
