Dumbbells and barbells each have advantages and disadvantages. For either type of free weight equipment, it's vital to use proper form to help you maximize your strength gains and prevent muscle and joint injuries. If necessary, hire a personal trainer to teach you weightlifting basics. Another option is to start off using resistance machines, which train you to use proper form for common exercises.
Barbells
Strength trainers mount weights on barbells, which are metal poles that usually have a roughened inner area for your hands to grip. To use a barbell, you place an even amount of weight on either side and then slip on collars or clips to prevent weights from sliding off. Weightlifters often use long, thick barbells for exercises that require a significant amount of weight. For example, an advanced weightlifter needs many weight plates during chest presses and power-lifting exercises. Some barbells are shorter and have a special curve to make them suitable for bicep curls, tricep exercises and similar arm exercises.
Dumbbells
Dumbbells are a smaller type of free weight equipment. They are suitable for exercising a single arm, as opposed to barbells, which require two arms. Strength trainers use barbells in a variety of ways. Simple arm, shoulder and chest exercises are commonly performed with dumbbells, but due to their versatility, you can use dumbbells for nearly any strength training activity you can conceive. For example, you can imitate an overhead press, which typically requires a barbell, by holding two dumbbells so that they are aligned parallel to the ground and above your shoulders.
Considerations
Many dumbbells are solid pieces, so you must purchase a variety if you need a different amount of weight during your workout. Adjustable dumbbells are similar to barbells in that you can add weight plates as necessary. They typically have collars to keep the weight stable or threaded ends over which you can screw a locking nut.
Benefits
The advantage of using barbells is the amount of weight they can hold. If you are an experienced weightlifter, your muscles require more of a challenge, so a barbell and a large selection of heavy weight plates are more suitable than dumbbells. Still, it might be best to have both barbells and dumbbells so that you can perform many different types of exercises.
If you're a beginner, on the other hand, dumbbells are a good starting point. Learn how to perform basic exercises with dumbbells. After your muscles develop, start incorporating barbell exercises to round out your workout.
Member Comments