It is undeniable that if you want to achieve strong arms and muscles through exercise, free weight lifting is the only way.
But there is still a debate among weightlifters: dumbbells and barbells, which is the best muscle exercise tool? Both of these methods can effectively add value and effect to your exercise.
It is certainly worth using these two methods in your training, but when should you choose one of them? Which is the most effective and easy to achieve the effect we want for ordinary fitness lovers? Let’s discuss it today!
WHY CHOOSE DUMBBELLS OVER A BARBELL?
You may wonder, what are the advantages of dumbbells over barbells?
The answer is unilateral movement! As long as you have dumbbells, you can still move either side of your body independently of the other side of your body.
This means you won’t be forced into a fixed position like a barbell, which means you can adjust to make the movement as natural and comfortable as possible.
In addition, for most people, dumbbells are often safer than barbells.
If the action is too heavy, you can put the weight on the floor instead of stuck under the bar. Imagine that you are trying some breakthrough weight. In this case, do you think dumbbells are safe or barbells are safe? When you’re overweight in a death squat, the consequences are unimaginable!
TYPES OF DUMBBELLS
Hex dumbbells
Hex dumbbells are common dumbbells in commercial gyms, usually weighing between 0.5kg and 50kg or higher. These dumbbells are of integral design, made of cast iron, with a round or hexagonal head covered with protective materials such as rubber or polyurethane.
Adjustable Dumbbell
As the name suggests, the adjustable dumbbell is not a fixed weight and can be adjusted as needed. They have a handle with a removable plate or an optional dumbbell that can be easily adjusted by turning a dial. The adjustable dumbbell replaces a pair of dumbbells and is a great choice for saving space in the family gym.
Dumbbell basic exercises
So, what exercises should you do to practice dumbbells?
Goblet Squat
Goblet squats are the next dumbbell exercise. To make sure you’re training like an athlete, and getting the most out of each activity, you’ll use a crush grip to elevate the exercise. Ordinarily, the upper body is passive in a goblet squat. However, a crush-grip engages your upper body, activating the chest, delts, traps, and core. Add this to the fact that goblet squats are already excellent for the glutes, quads, and hamstrings, and you’ve got full body activation. Finally, the goblet squats allow you to drop into your natural center of gravity, which is useful for anyone struggling with form.
Dumbbell Pullover
Also known as an upper-body squat, dumbbell pullovers are a fantastic way to work your upper body. It’s a flexible exercise that allows you to work either your back or your upper chest. The difference is minimal, with a slight change in elbow position and grip focus, making the variation between the two. As such, you could work both the chest and back, by changing the emphasis each set. For this exercise, you’ll only need one dumbbell.
Tripod Dumbbell Rows
The final dumbbell exercise for building strength is a tripod dumbbell row. This differs from a regular dumbbell row for a few reasons. Firstly, you’re standing, so it’s more athletic and requires full body activation. Secondly, you’ve got a much broader support base, though your center of gravity is still in the middle. Thirdly, the dumbbell is held further away from your body than in a traditional row, which then increases the challenge on your core to keep your body straight and still.
Farmers Walk
For anyone who is “one trip or die trying” when it comes to getting groceries into the house, then Farmers’ Carries are the best practice. You’ll hold a dumbbell, as heavy as you can carry, in each hand, and simply walk. It sounds too easy but ends up being a full-body workout. Adding the movement in the lower body forces your core to engage and stabilize with each shift in weight. Plus, because you’re loading up on the weight, it ends up being more than just a grip and forearm workout. The larger muscles in your upper and mid-back, as well as upper arms, step in to help carry the load.
WHY CHOOSE A BARBELL OVER DUMBBELLS?
Want to lift heavy objects? Want to try lifting 150kg at one time? Dumbbells can’t do it. That’s the advantage of barbells.
During your training, dumbbells are no longer suitable for some training. The effort to put heavier dumbbells in the right place is like exercise!
Since barbells usually start on the shelf or floor in the ideal starting position, you don’t need to waste any energy before the first repetition.
Barbells are also particularly convenient when gradually overloaded. When you are ready to change a new barbell, moving up in small increments will make a big difference. The increment can only be provided by the barbell and load plate.
And barbell can exercise your whole body, and you don’t need to learn a variety of postures, just learn to squat!
TYPES OF BARBELLS
Standard barbell
It is recommended that beginners or non advanced weightlifters use standard barbells, which can weigh up to about 120 kg and can only match the standard 1-inch weight plate.
Olympic barbell
The railings of the Olympic Games can withstand a huge maximum load of up to 1250kg. Although they may bend under heavy loads, they usually have high tensile strength and return to normal. They are only compatible with the 2-inch Olympic weight plate, which has a larger size (up to 50 kg!).
Adjustable barbell
It is usually the smallest barbell. It also generally uses the design of crocodile mouth to grasp a specific weight piece, but this design determines that the weight piece that can be grasped will not be particularly heavy.
You usually find these barbells in studios and group sports classes. They are very suitable for people who lift light weights and repeat more times.
Barbell Basic Exercises
Choose barbells for the following popular sports:
Bench press
Open the installed bar and lock your arms above at the beginning. Slowly lower the barbell to the chest, bend the elbow at the same time, and then press the weight back to the starting position.
Bend down
The grip is shoulder width. Bend the knees slightly, then the hips until the upper body is at a 45 ° angle. Pull the rod up to the abdomen and then pull it back one turn.
Hard lift
Put the barbell on the floor, turn your hips, bend your knees, and hold the barbell down. Lean your hips forward and lift the barbell to keep your abdomen supported and your back flat. Put the rod back on the ground and repeat the above steps.
Shrugs
Barbell shrugs are a true mass-builder for the trapezius muscles that are located highest on the back. When developed, these muscles give the appearance of power while looking really cool at the same time! Now, most people do these by simply shrugging the shoulders, but you’d be leaving gains on the table by doing the exercise in this manner.
SO, WHAT HAVE WE LEARNT?
Barbells or dumbbells – what’s best for your training? A: it depends.
It depends on what exercise you are doing, how much you lift, and your personal preferences.
However, it is clear that using both barbells and dumbbells in training is the most beneficial way to maximize training.
At the beginning of strength training, I don’t know where to start?
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