Resistance training is a vital aspect of your journey to building muscle. Studies have shown that “Resistance training is widely recognized as an effective strategy for promoting skeletal muscle hypertrophy in humans.’’ As a trainer, I always have my clients engage in strength training a few times a week due to the many benefits. However, it can be confusing when it comes down to knowing what free weights you should use.
Dumbbells and barbells are effective free weights for building muscle, but which is better? We will explore the debate on dumbbells vs. barbells and also see which exercises they are best for. This will enable you to make well-guided decisions. It’s time to dive in!
Pros and cons of using dumbbells
One benefit of dumbbells is that they are quicker to change out, allowing smoother workout progression. Also, the best dumbbell exercises, like bicep curls, engage your stabilizer muscles and help to improve balance.
Dumbbells are versatile and flexible, allowing you to target different muscle groups. They are easy for beginners to get used to since they offer a more natural range of movement, closely simulating everyday activities. They will also help you save space, especially in home gyms.
However, dumbbells have downsides. For example, there is no fixed range of motion. This can make people take their joints to extreme limits and risk having injuries. It’s also possible to lose track of your breathing with dumbbells. Consequently, you may experience symptoms like dizziness.
Pros and cons of using barbells
With barbells, you can easily add weight plates to the bar for gradual advancement in resistance training. Since they generally hold more weight, they are effective for heavier lifting.
In addition, barbells are slightly more restricted, so it is easier to maintain proper form and lift heavier weights without frequent adjustments, reducing the risk of injuries.
Barbells are great for complex exercises like deadlifts, bench presses, and hip thrusts, which simultaneously work on many muscle groups and empower faster muscle development.
However, one downside of barbells is that it takes time to load and unload them. This can prolong your workout session. Barbells also do not allow for full-range body movements; they target only one range of motion, which can make your workout feel monotonous.
Are dumbbells or barbells better for building muscle?
Dumbbells offer a wider range of motion and are great for various unilateral and functional exercises that target specific muscle groups and have higher stability needs. Meanwhile, barbells are better for heavy lifting and compound development exercises. They allow you to progressively overload more effectively.
So, essentially, both are good for building muscle. Your overall choice depends on your needs and abilities.
What are the best dumbbell exercises to add to your routine?
Lateral raises
Lateral raises are one of the most effective dumbbell exercises. They specifically engage the lateral deltoids, contributing to more defined, strong, rounded shoulders. You do this by holding a dumbbell on either side of your body and raising them to shoulder level, fully extending your arms.
Bicep curls
Bicep curls target the biceps brachii and help develop arm strength and build well-defined arms. To do the bicep curls, hold the dumbbells with your palm facing forward and bend your elbows, moving the dumbbells up and down.
Overhead tricep extensions
Here, you extend the dumbbell over your head and lower it behind your head. This exercise is great for the triceps, which builds upper arm thickness.
Bent over single-arm rows
This exercise works primarily on the latissimus dorsi, rhomboids, posterior deltoid, and trapezius muscles. To do it properly, hold the dumbbell with your right hand and place your left knee and hand on a bench. Then, bend your elbow to bring the dumbbell up next to your chest before releasing it back down.
Chest flyes
Chest flyes isolate and stretch the pectorals, helping to develop a well-defined chest. To do this, pick up the dumbbells with your palms facing in and lie down on your back. Stretch out your arms to both sides while keeping a slight bend in your elbows before bringing the dumbbells together in front of your chest in a hugging motion.
Which barbell exercises will get you the most gains?
Barbell back squat
The barbell back squat targets the hamstrings, glutes, quads, and core. To perform this exercise, set up the barbell on your upper back and stand with your feet hip-width apart. Bend your knees and push your glutes back as you come down into a squat. Push through your heels to come back to standing.
Bench press
The bench press exercise is a classic for targeting the triceps brachii, pectoralis major, serratus anterior, anterior deltoid, and biceps brachii. Lay flat on a bench, lift the barbell off the rack, and lower it to your chest, bending your elbows. Push the barbell back up until your arms are fully extended before repeating.
Deadlift
A deadlift involves lifting a barbell off the ground. To perform, start with your feet under the bar, bend down, and grip the barbell evenly with both hands. Push through your heels and keep your back straight as you lift the barbell off the floor and come to standing. Deadlifts are a great full-body movement that works on the upper and lower back, trapezius, glutes, core, and hamstrings.
Military press
This exercise primarily targets the anterior, posterior, and medial deltoid muscles. You do it by placing the barbell on a rack with your desired weight at shoulder height. Stand behind the barbell and grab it with both hands slightly wider than your shoulder width, then lift it above your head. Bring it back down below chin level and repeat the movement.
Barbell hip thrust
Barbell hip thrusts primarily target the glutes and hamstrings. To do the exercise, sit down with your feet flat on the floor and your knees bent, and put your upper back up against a flat bench. Place the barbell across your hips, grab it with both hands for support, and push through your heels to bring your hips up toward the ceiling, lifting the weight. When your knees form a 90-degree angle, pause for a moment before bringing the weight back down.
Frequently asked questions
Can I build muscle with only dumbbells?
You can build muscle with just dumbbells. They are a great option for when you want to target specific muscle groups.
Why do bodybuilders prefer dumbbells?
Dumbbells offer more flexibility and allow for a wide range of movement that feels natural, making them a favorite among bodybuilders.
Can I replace a barbell with a dumbbell?
Technically, yes. Many exercises done with barbells can also be performed with one or two dumbbells. However, this may not be optimal if you are looking to lift heavier weights.
