Barbells vs Dumbbells - See Which One Suits You Better

The history of barbells and dumbbells plays a big part in the rich evolution of the physical fitness world.

Although they didn't arise simultaneously, both remain popular and beneficial today to all levels of fitness enthusiasts.

The term dumbbell originated in the 18th century as “dumb bell”, when silenced church bells (that had clappers removed) were used for exercise.

Silenced church bells were later remodeled for ease of use and dumbbells resembling modern ones became popular in Europe and America.

Most barbell bars are straight. However, some may have specially curved designs that help lifters perform more safely and efficiently.

Some barbells with different bar forms include:

• EZ-bar  - It has a wavy middle section that makes the grip easier on the joints. It's more comfortable for wrists and particularly suitable for arm exercises.
• Swiss bar  - It has a multi-hand grip bar that reduces strain on the shoulder joints, perfect for rows and presses.
• Hex bar - It has a hexagon-shaped bar that lessens back tension and allows total control of the lifting posture, especially in deadlifts.

Dumbbells and barbells can also be made from different materials.

Some are made with chrome or cast iron, urethane, and rubber for comfort and style, while some top-of-the-line models are made with stainless steel for solid durability.

Furthermore, the weight loads may either be fixed or adjustable to suit different fitness levels and workout goals.

Fixed weights are permanently attached to the bar and cannot be adjusted.

Using dumbbells allows you to move with a full range of motion.

It gives you the freedom to target the particular muscle group you want to train and the comfort in improving posture and body alignment.

While using barbells may also allow flexibility, it can't offer the same range of motion that dumbbells can give.

That's why dumbbells can be a better option for isolation workouts.

You can achieve more stability during strength training by using barbells or dumbbells with proper weight loads, in accordance with what your body can bear.

With barbells, you can do comparably heavier lifting and thus deliver faster workout goals.

However, barbell workouts also entail a higher risk of injury.

On the other hand, you can only use a limited amount of weight with dumbbells, which does less for building strength but makes workouts safer.

Bench presses are excellent chest, arm, and shoulder workouts.

The barbell bench press is great if your goal is to work on a range of muscles in your upper body and build strength.

However, doing a barbell bench press might require you to work with a spotter to watch your posture and ensure the correct weight for your fitness level.

On the other hand, since dumbbells allow you to work with higher reps on a specific muscle, dumbbell bench press may give you more muscle definition [2].

The overhead press, also known as the "Military Press” or “Shoulder Press," is an excellent upper body exercise for adding muscle size and strength.

Heavier weights are necessary for overhead press, making barbells a better choice for this exercise.

Although using dumbbells may appear safer at first glance, it may not be true at all times.

Dumbbells using heavier weights can be harder to control, which makes them less safe.

Most fitness experts agree that using barbells on split squats is more effective than dumbbells due to the higher loads they can take [3].

Due to a limited weight, dumbbell split squats may not work on the posterior chain muscles as effectively as barbell split squats.

However, if you're dealing with back pain, the dumbbell split squat can be a good alternative.

Dumbbell split squats don't load the spine as strenuously as barbell split squats, and can be a handy option when you want to do the exercise at home.

A deadlift is a weightlifting compound exercise that affects your body in two ways. It can activate different muscle groups and build strength and power.

Conventional deadlifts use barbells because they once again enable you to add more weight loads to the bar, resulting in more effective strength building.

However, barbell deadlifts can injure your posterior chain, so those deadlifts are usually done with fewer repetitions.

On the other hand, a dumbbell deadlift is easy on your spine. So, you can do more repetitions on a specific muscle and focus on it to train for endurance and muscle gains [4].