Dumbbells vs Barbells - Are Dumbbell or Barbell Exercises Best? A common topic of debate among people in the weight training world is whether free weight exercises (which use dumbbells or barbells) are better than body weight exercises or machines. This of course is a topic I’ve already covered here: Free Weight Exercises vs Body Weight Exercises vs Machines.
Starting next month, Coke Zero will be gone, replaced with a nearly identical drink that has nearly identical packing and a 100% identical ingredients list. Its. Once upon a time I published a post on this blog titled “Barbell Squat : the Worst Exercise in Existence?”. As it turned out, barbell squat fanati fans were not. However, if you look specifically at free weight exercises themselves, you realize there is a whole new debate to be had. I’m of course talking about dumbbells vs barbells. So, let’s debate. Which is best… dumbbell exercises or barbell exercises? Well, the truth is that both types of exercises can be equally effective in general for virtually every goal. ![]() However, as is usually the case when looking at any weight training topic intelligently, the true best answer is that it depends on a bunch of different factors. This is because dumbbells and barbells each have their own set of PROS and CONS that can make each better or worse in certain situations. To determine which is best for you, you’d really need to take it all into account. So, let’s do that…Dumbbell Exercises vs Barbell Exercises. Just in case any clarification is needed (I doubt there is), dumbbell exercises would obviously refer to any type of exercise done using dumbbells, such as any type of dumbbell press, row, curl, extension, squat, deadlift, lunge, and so on. And barbell exercises would obviously refer to any exercise that is done using a barbell, such as any type of barbell press, row, curl, extension, squat, deadlift, lunge, and so on. Now let’s compare the main PROS and CONS of each. ![]() Dumbbells can sometimes allow for a more natural movement than a barbell. With dumbbells, you can move each side individually of the other, and this means that your body isn’t forced into as fixed of a position as you are with a barbell. This in turn allows your body to make whatever tiny adjustments it may need to make to ensure the movement is as natural, comfortable and safe for you as possible, and that’s key for injury prevention. Case in point, the barbell incline press tends to bother my shoulders. The barbell dumbbell press on the other hand… that feels perfectly fine. Why? I assume it’s because dumbbells allow me to adjust the angle I’m holding and/or pressing the weights at in a way that I am unable to do with a barbell. I have absolutely no problem with any other barbell exercise, but in this specific situation, dumbbells are better for me. Maybe there’s a similar situation where they’re better for you, too. Dumbbells can sometimes be safer and easier to use than a barbell. When it comes to certain types of leg exercises, it’s often much easier and safer to have dumbbells in your hand rather than a barbell on your back, especially as a beginner. This is primarily true in the case of single leg exercises like split squats and lunges where balance is often the biggest issue. So, in those cases, some people may be better off using dumbbells instead of a barbell, especially early on when you’re first learning how to preform these exercises properly. And speaking of safety, dumbbells are usually always safer when you don’t have a spotter (and don’t know your limits). For example, if you get stuck bench pressing with dumbbells, you can just drop them to your sides without any problem at all. If you get stuck bench pressing with a barbell, you’re in trouble. Sure, you could just ask someone nearby to spot you (unless you train at home by yourself) or just do a better job of knowing when you’re going to reach failure, but in general, dumbbell exercises have an advantage in a no- spotter situation. Dumbbells can help improve (or prevent) strength and muscle imbalances better than a barbell. Think about it. With a dumbbell in each hand, you’re guaranteed that each side will lift an equal amount of weight an equal amount of times. With a barbell, it’s not uncommon for your stronger side to naturally take over to some degree during certain exercises without you even realizing it. If this happens often enough, it can lead to (or worsen) various imbalances in both strength and size. So, if you happen to notice that you have one side that is significantly bigger or stronger than the other, one way to help prevent/improve it would be by using dumbbells instead of barbells on the relevant exercises. Barbell progression is a lot easier and much more ideal than dumbbell progression. As I’ve mentioned before, the key to weight training is progression, and one of the keys to consistent progression is progressing in small increments. Now, when you’re ready to go up in weight on barbell exercises, most gyms have 2. With dumbbell exercises, pretty much every gym in the world has dumbbells that go up in 5lb increments EACH dumbbell, which means you’re forced to increase by a total of 1. Now granted, they do make small magnetic weights that can be attached to dumbbells to avoid this problem, but I’ve honestly never seen them in any gym I’ve been in. That means, for the average person in the average gym, you’re stuck trying to progress in 1. So, in terms of progression, barbell exercises are nearly always better than dumbbell exercises, and that’s a pretty significant category to win. Barbells are easier to use than dumbbells when the weight gets heavy. This is mostly the case with pressing exercises (bench press, incline press, overhead shoulder press, etc.). When you’re dumbbell pressing in the beginner and early intermediate stages, you usually don’t have much of a problem getting those dumbbells up and into position for that first rep. But what about when you get stronger and stronger and the dumbbells you’re pressing get heavier and heavier? Let me tell ya… it can sometimes become a whole exercise in itself just trying to get those dumbbells from the floor to over your head for the first rep. Sure, you could just ask someone to help you get the dumbbells up and into position if you wanted to, but it’s just an extra pain in the ass task that isn’t needed with a barbell exercise. That’s because with barbell pressing exercises, the barbell starts off in a rack of some sort already in position for that first rep. You just grab the bar off the holders and you’re good to go. Barbells are often more practical than dumbbells. Let’s take someone who can squat or deadlift over 2. Should they hold 1. And for those of you who workout at home, which do you think would cost less money and take up less space: dumbbells from 1. In situations like these (and others), a barbell tends to just make more practical sense. My Recommendations: Which Exercises Are Best For You? Like I said before, both dumbbells and barbells are equally effective in general, but there are certain situations where one type of exercise may be a little more ideal for you than the other. And in those situations, you should use what I’ve explained here to pick the exercise that’s best for you. In all other situations, I personally like to use and recommend a good mix of barbell exercises and dumbbell exercises. That’s why many of the highly effective workouts I’ve included in The Best Workout Routines use both types of exercises successfully. They may both have their drawbacks, but they both have their positives as well and always avoiding one type of exercise in favor of the other means you’ll always miss out on one set of positives. I also think personal preferences play a role here too. Some people just like using a barbell or dumbbells more so than the other for whatever reason (they feel the target muscle working better, they feel stronger that way, etc.). I usually prefer to go with barbell exercises for most of my primary compound movements, and then I’ll often use dumbbell exercises for many of my secondary compound movements and isolation exercises. So, like I said way back at the beginning, answering any sort of “which is best” question about weight training will always require taking EVERYTHING into account and doing what’s best for YOU, not just in general. Hopefully this article has explained exactly how to do that in terms of dumbbells vs barbells. Top 1. 0 Reasons NOT to Barbell Squat. Once upon a time I published a post on this blog titled “Barbell Squat : the Worst Exercise in Existence?”. As it turned out, barbell squat fanati fans were not pleased with this post. In fact after they got done kindly telling me how upset they were with my ideas, they proceeded to link my post from the front page of every major “fitness” forum on the internet, so all of their buddies could join in on venting bottled up rage from early childhood abuse. Excuse me, leaving entertaining and constructive comments on my blog for the betterment of mankind, care bears, and unicorns. Okay, let’s get serious. This post is being produced because I’m not done criticizing the stupidity that is the illustrious, the worshiped, the magical, the super- natural, and our lord and savior, THE BARBELL SQUAT.(In this post, I am specifically addressing the free- standing- barbell- back- squat, rack or no rack. Unless otherwise noted, front loaded barbell squats, belt squats, dumbbell squats, body weight squats, squats performed in a smith machine or similar device, etc, are excluded from this discussion). These are presented in no particular order, unless otherwise noted. Reason # 1. The favorite, most highly touted exercise of the world’s dumbest men, is the barbell squat (5. Reason # 2. The barbell squat requires “good form” they say, indicating that it is a skill (unlike say walking, which requires no measurable degree of skill for a normal human being, or a horizontal leg press which requires categorically less skill than a free standing barbell back squat – something grandma can do). Well, skill based movement in a fatiguing and progressive protocol = a recipe for disaster. Reason # 3. Russian roulette with a multi- hundred pound barbell x 5. But I’ve squatted for many years with no injuries” : says the turkey. Well here’s a quote from The Black Swan for the turkeys of the world. Consider that the turkey’s experience may have, rather than no value, a negative value. It learned from observation, as we are all advised to do (hey, after all, this is what is believed to be the scientific method). Its confidence increased as the number of friendly feedings grew, and it felt increasingly safe even though the slaughter was more and more imminent. Consider that the feeling of safety reached its maximum when the risk was at the highest! That last part is especially important for the “experienced” trainee aiming for a personal record, or even just “squatting heavy” on a given day. Reason # 4. A barbell squatter’s ability to walk is one pulled muscle, one fallen eyelash, one “freak accident” away from being at immediate risk.(The Wizard of Oz called by the way, he said the straw man is unavailable due to a medical emergency; something to do with a barbell and straw). Reason # 5. There is an absolutely, definitively, and entirely better alternative to the barbell squat (all forms) : the little known hip belt squat. Disclaimer : this is just a generic link to a website many will recognize. There are better sources of information on the hip belt squat available elsewhere). Author and speaker Bill De. Simone has called this exercise “the most congruent lower body exercise conceivable”. Reason # 6. The structure of the spine does not suggest that it is suited for top heavy loads. Reason # 7. The creators of the dictionary called me. They said “The new definition of “wishful thinking” now includes the idea that the muscles surrounding the human spine track in accordance with the growth of the largest and strongest muscles and bones of the body”. Reason # 8. There is nothing on earth to suggest that making your spine the “middle man” between a multi- hundred pound barbell, and your legs, is a particularly good, or even safe idea. Reason # 9. Looks like heavy squats can (and if it can go wrong, it will go wrong) cause nerve damage to the shoulders. Reason # 1. 0This is a redundant point, but it is worth repeating : the barbell squat is the most popular exercise on the planet among dip shit meat heads. What in the world makes you think these people have good, sound ideas? I have no doubt many of these people are big and strong. What I doubt is that there is anything going on upstairs. Further related reading : Barbell Squat : the Worst Exercise in Existence? The Cross Fit “Attitude” : A Disease. Cross. Fit™ : A 1. Chance of Injury? I No Longer Give a Squat About The Squat. Edit 1 : what was inside the ( ) in #9 was updated/expanded. Edit 2 : it should be noted that I am not saying everyone who currently performs, or has ever performed a barbell squat, is a dip shit meat head. I am saying that the demographic of guys who most commonly practice this (alleged) exercise, are dip shit meat heads. Nuns for example, are not a demographic who are known for their performance and unanimous support of free standing barbell back squats. Companion podcast/audio version of this post.
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