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When you have got a set of dumbbells you might think do i really need a barbell? It is a kind of “grass is greener”effect going on. I think my gains might be better if I had a barbell, but then I know when I use a barbell that sometimes it is just to brutal to be effective on some of those smaller muscles – so are dumbbells better than barbells or do you need both?
Truth be known, both items have there uses but here are four very good reasons for opting for dumbbells vs barbells :
Range Of Motion
This is kind of one of the most important reasons for me. Almost all human bodies initially seem to be symmetrical, but on closer inspection they usually miss the mark. This is perfectly natural and normal but gives rise to problems when trying to use multiple joints at the same time for lifting weights.
Most people find when they try using barbells that something doesn’t feel right – something is a little out and it makes movement with weight under pressure seem unsure and potentially, in some cases, painful.
The problem often arises from different ranges of motion in opposing joints. Maybe your shoulders are slightly structurally different – one shoulder may rotate through a wider arc then the other. When pushing a barbell through the air overhead this difference in rotation may cause the bar to become unbalanced sending the weight onto the joint with the lesser range of motion. Fighting these irregularities during your two handed barbell lift is what makes you feel unsure and unbalanced and can lead to painful lifting injuries.
With dumbbells, even the heaviest, you don’t get this affect. Each dumbbell is moved through the range of motion that is comfortable for the joint under pressure. The joint is not fighting with an unmatched partner joint.
If you experience shoulder or elbow pain using barbells try dumbbells – it often eliminates the pain as the joint can move naturally.
Favouring Your Dominant Side
Everyone has a dominant side. Sometimes you can be so handed that you can cover for weakness on your lesser side. When using barbells, for say bench press, you can often cover for your weaker side and consequently over time develop significant imbalances.
A dumbbell routine will quickly uncover your dominant side and allow you to focus heavily on developing your weaker side and achieving a better balance. Using dumbbells really gives your weaker side no where to hide.
Exercise Variety
If you have access to a full range of dumbbells you can achieve much more variety in your workouts and keep boredom at bay as opposed to what is possible with a barbell. You can use heavy dumbbells in place of barbells for chest work, squat work and rows, a medium weight for curls and raises, but lighter dumbbells can be used for a wide range of “fly” movements and exercises that isolate smaller muscle groups. If you have experience with kettlebell s you will realise that a lot of kettlebell workouts can be completed with a dumbbell if necessary.
The shear range of exercise options possible with dumbbells make them a great piece of equipment when compared to barbells.
Safety
The benefit of barbells is that you can bang a load of weight on and do some very heavy lifts that hammer the biggest muscle groups. The problem with very heavy weight is that when it goes wrong it goes wrong badly. Standing under a big weight that is out of control is a safety hazard with injury written all over it. Dumbbells just don’t get you into these types of fix. You can over exert yourself with dumbbells and a badly conducted shoulder press with too much weight on your weak side can go out of shape easily – but usually it doesn’t squash you like a barbell can – just say-in…
In conclusion there are some very good reasons to use dumbbells, and they should be part of your routine. But barbells have their place to. Big muscle groups need big weight to stimulate them and once you get over 100lbs in weight the best place for larger weight is on the barbell. Dumbbells are great for ironing out those imbalances and hitting those muscles a barbell can’t reach.
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