Comparing Barbells Vs Dumbbells

Barbells Vs Dumbbells: 6 Major Differences Explained

1. Physical Appearance

Barbells are much longer than dumbbells, averaging 4 - 8 feet long as compared to 1ft or less for handheld dumbbells. Barbells are more adaptable than dumbbells, as the single-pole can carry a variety of weights while only adjustable dumbbells can do the same. Sets of fixed dumbbells can take up far more space, but they’re also easier to grab different weights at a glance.

2. Size & Weight Comparison

Barbells take up more space than dumbbells due in part to their length, weight, and the size of their weight plates. A standard barbell, sans weights, weighs 15 - 25 pounds, while an Olympic barbell weighs 45 lbs. Dumbbells are much more compact and can weigh as little as 1 - 5 pounds or as much as 50 - 150 lbs.

3. Benefits to Weightlifters

When it comes to gains, exercising with barbells will generate 20% more strength gains than doing the same with dumbbells. Barbells also have higher max weights, allowing for one-rep max attempts. However, dumbbells are safer for less experienced lifters, minimize joint strain, and offer a wider range of motions with better weight stabilization. Dumbbells are safer for beginners, whereas barbells are best for challenging personal gains.

4. Quality & Durability

Barbells may be pricier with stainless steel handles, but they rely on iron-weight plates that are susceptible to hairline cracks and fractures over time. Rubberized dumbbells or those with urethane weights have better shock absorption to prevent this, but rubber can also crack or dry if regularly used outside. Ultimately, the durability depends on how much you’re willing to spend and which weight suits you best.

5. Cost

Standard dumbbells are often cheaper than barbells, thanks in part to the fewer materials required. But the price of rubber-edged or adjustable dumbbells can be close to affordable barbells. However, Olympic barbells will regularly run upwards of $500. The quality and design of either weight is the most significant factor in the cost for either

6. Most Common Uses

3 Quality Barbell Exercises to Try

Pendlay Row

Bent over row dumbbell vs. barbell rows have been certified by the American Council on Exercise as one of the best exercises for overall muscle activation, and this variation by coach Glenn Pendlay is even better for gains. Standing shoulder-width apart, place the middle of your feet directly beneath the bar.

Bend your torso until parallel with the ground, and grab the bar with a medium grip. Hinging your hips back, contract your back muscles to lift the barbell to your chest while still bent. Hold for two seconds, squeezing your shoulder blades, and lower the bar to the floor. Aim for three sets of 7 - 12 reps.

Offset Overhead Press

With offset exercises, gripping just one end puts the barbell’s weight and your center of gravity at odds, making for a unique upper-body exercise. Set a small weight (or no weight, for beginners) on one side of the bar. Place the bar on a rack, with the weighted end furthest away.

Grip the opposite end of the bar with both hands, and step back into a standard strict press position. Slowly press, attempting to keep the bar straight at all times. Push with the closest arm and pull with the furthest arm. Repeat 5 times on both sides, 3 reps.

Deadlift

A dumbbell deadlift vs. barbell deadlift better activates your hamstrings, quads, and glutes, but barbell deadlifts can cause injury at higher weights. Load a barbell with a lighter weight and, with feet shoulder-width apart, bend at your hips and knees to grab the bar with an overhand grip.

Your hands should be just wider than your shoulders, outside your legs. Lifting by thrusting your hips forward with a flat back, pulling your torso upwards, and keeping the bar as close to your body as possible. Lower the bar steadily, with control. This is one rep: Aim for 3 - 5.

3 Quality Dumbbell Exercises to Try

Arnold Press

Arnold Schwarzenegger's patented move, the Arnold barbell vs. dumbbell shoulder press, uses the dumbbell's greater range of movement to strengthen all the sections of your deltoids. Start with a lighter weight until you’re comfortable with the form.

With a dumbbell in either hand, bend your arms with palms facing inwards as though at the top of a bicep curl. Pivot your arms on either side, twisting so palms face outwards. Lift the weights above your head, with biceps close to your ears, and briefly hold before pivoting back downwards. Aim for four sets of 8 - 12 reps, with 30-second breaks between.

Dumbbell Romanian Deadlift

Dumbbell Romanian deadlifts activate your hamstrings, glutes, and lower back, as well as your core and stabilizing muscles. With feet shoulder-width apart, hold the dumbbells with your palms facing inward. Squeeze your shoulder blades together and engage your core.

Then, slightly bending your knees, hinge downwards at the waist with a straight back. Lower the dumbbells towards the ground, sinking into your hips until you feel a stretch in your hamstrings. Reverse the motion by engaging your glutes to resume a standing position. Aim for 3 - 4 sets of 10 - 12 reps to start.

Dumbbell Bench Press

A dumbbell bench press vs barbell bench press tends to engage the shoulders more than upright presses. With the bench at a 30 - 45° angle, sit back with your feet pressed flat. With palms facing forwards, breathe in and lift the dumbbells to about chest height.

Breathing out, push the dumbbells upwards until your arms are fully extended, being mindful of your elbow joints. Use your pecs to drive the momentum, and don’t allow either weight to touch in the center. Pause at the top, then slowly control the weights down while inhaling.