Learn which strength training tool is best for your specific goals, experience level, and space limitations.
But none of these ‘grammable new gym gadgets beat the weight room classics: barbells and dumbbells.
Sometimes, the barbell is preferable to the dumbbell, and vice versa.
Photo: Getty Images
Ahead, strength and conditioning specialists compare and contrast the dumbbell vs. the barbell.
What Are Barbells?
If you’ve ever watched a powerlifting or Olympic lifting meet, you know what a barbell is.
Still need some convincing to add this new tool to your workout repertoire?
Read on for all the deets on the full-body, muscle-building, and sport-specific benefits of barbells.
(You’ll be convinced to add barbells to your strength routine ASAP.)
Allow You to Lift Heavier and Heavier
Sure, some gyms have 100-pound dumbbells lying around.
And if you’re strong-strong, maybe you’re someone who slings them around (kudos).
But broadly speaking, barbells allow folks to lift more than dumbbells do.
(FWIW: This is known as theprogressive overload principle).
Used for Sport-Specific Training
Maybe you’re a retired college athlete looking for a new athletic pursuit.
Maybe you’re searching for a healthy outlet for channeling your competitive energy.
Maybe you’re intrigued after catching a lifting meet on ESPN.
Whatever the reason, if you’re interested in a sport such asOlympic liftingorpowerlifting, you need a barbell.
Best Barbell Exercises
The most common barbell exercises include deadlifts, snatches, and the quintessential squat.
(Or that you would have to modify to do so.)
This doesn’t mean the barbell exercises are less than, just different.
What Are Dumbbells?
A piece of equipment most gyms have (yes, even apartment and hotel gyms!
Greater strength gains post-recovery.
Let’s consider the dumbbell vs. barbell bench press as an example.
Training with dumbbells can help expose thesemuscle imbalances, as well as help individuals solve them, she says.
However, most people can’t fit a barbell, set of weight plates, orsquat rackin their home.
Best Dumbbell Exercises
Dumbbells are versatile and can be incorporated into tons of exercises.
and work your way up as you introduce these exercises to your routine.
Remember: it’s more important you get your form correct than jump into slinging heavy weights around.
The latter will more quickly lead to injuries than gains.
There isn’t a generally superior weight between barbells and dumbbells.
Or, stick to dumbbells for the time being.
That’s why she recommends dumbbells for individuals with a lower spending ceiling.
Well, it’s true.
Strength training helps runners strengthen their connective tissues, which prevents injuries, says Harcoff.
It also helps you improve overall power output, which can help you sprint faster.
That said, there are a few times when a runner will benefit more from dumbbells.
A runner who is new to weight training, for instance, should stick with dumbbells.
Dumbbells are also optimal for runners with pronounced muscle imbalances between their legs.
Again, dumbbells are better at fixing imbalances than barbells.
So, Which Is Better Barbells vs. Dumbbells?
Still, assuming you have access to both strength tools, have a go at incorporate both.
The more the merrier; or should we sayfitter?
Exercise, Sport, and Movement1(1):e00001, Winter 2023.
| DOI: 10.1249/ESM.0000000000000001
Smoak Y.
Human Kinetics; 2023.
