Collectively referred to as free weights, barbells and dumbbells are traditional resistance training tools. You can exercise your entire body with barbells and dumbbells. These free weights often are used in conjunction with an exercise bench, as well as squat and bench press racks. Although similarly effective, there are significant differences between barbells and dumbbells. Each type of free weight offers advantages and disadvantages.
About Barbells
Barbells come in a variety of weights and lengths, although standard Olympic barbells weigh 45 pounds and are 7-feet long. Used singularly, weights are placed on each end of the bar and held in place with safety grips, which are called collars. Olympic barbells have rotating ends to reduce the stress on your body when you're working out; cheaper, home-use bars do not. Barbells often have a knurled-gripping surface to help you grasp the bar tightly. Certain barbells have bends in them--called EZ bars--which are designed to reduce the stress on your wrists when you perform biceps curls. Other bars--called fat bars--are very thick, which increases the demand on your forearm muscles.
About Dumbbells
Dumbbells are used singularly or in pairs. They're available in fixed weight or adjustable forms. Fixed weight dumbbells normally are purchased in pairs. You can find them in weights raging from a pound to more than 100 pounds per dumbbell. Like barbells, dumbbells normally have a knurled gripping surface. They also are available with thick handles to increase the demand on your forearm muscles.
Benefits
You can use barbells and dumbbells to develop muscular endurance; tone your muscles; and improve your strength, size and power. Working out with free weights will strengthen your tendons and ligaments while increasing your bone mass. Increased bone mass is directly related to a decrease in your risk of developing osteoporosis, which is a condition presenting with weak and brittle bones. By arranging your exercises in a circuit, you also can improve your aerobic fitness when you work out with barbells and dumbbells. Both types of exercise tools will develop your balance. During dumbbell exercises, you must use each limb independently. This means that any left-to-right strength imbalances are obvious and easily addressed. Since barbells often are used in conjunction with squat and bench press racks, it's easy to get into position to start an exercise. It also lets you lift heavier weights.
Disadvantages
Barbell exercises generally use both of your arms or both of your legs simultaneously. If one of your limbs is stronger than the other, you may perform certain exercises out of balance. Dumbbells require greater balance than barbells, which may limit the amount of weight you can lift. You have to lift dumbbells into position at the start of any exercise. This may be prohibitive for bench and shoulder press exercises.
Exercises
Barbells and dumbbells share such common exercises as shoulder presses, bench presses and biceps curls. However, it's best to perform squats, dead lifts, cleans and snatches with a barbell. Dumbbells work best for side lateral raises, tricep kickbacks and chest flies.
Warning
Like all free weights--including kettlebells and medicine balls--you can injure yourself with barbells and dumbbells. To minimize your risk of injury, work out with a training partner or spotter who can help you if necessary. This is especially important if you're lifting maximal weights or performing exercises in which the weight is held over your chest or above your head.
References
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Strong Enough? Thoughts from Thirty Years of Barbell Training" Mark Rippetoe; 2007
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