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24

In Starting Strength, a well-known book on barbell training, Mark Rippetoe says (emphasis mine): In fact, the dumbbell version of the exercise, which actually predates the barbell version due to its less specialized equipment requirements, is probably a better exercise for most purposes other than training for a powerlifting competition. This is ...


13

There is a difference, in that you are changing the load on your core. Squats are not "just a leg exercise" as many people assume that it is. There are several variations of squats, and they each have their place. If you choose to do dumbbell squats, I highly recommend Goblet Squats. Instead of the weight at your sides, it is in front of you. This ...


11

Let's start at this point: Some exercise > no exercise In short, if you are doing something, anything, you will make positive steps toward fitness. The problem with stopping there, is that usually the something people choose, doesn't maintain their interest. This can be a result of not perceiving any benefit, or shear boredom. Your goals are stated ...


9

Pros and cons are pretty obvious, but I'd like to point out that both the York spinlocks and Cap spinlocks you linked to are essentially the same type of dumbbell. You've got two classes of dumbbells: Adjustable Non-adjustable The pros and cons of non-adjustable dumbbells like the hex dumbbells you linked to are going to be the same whether the weight ...


8

You're limiting yourself to the number of exercises by only using dumbbells. But if that's all you have then these are my dumbbell suggestions for the upper arm: Do hammer curls for the brachialis. It also works forearms at the same time. Do normal dumbbell curls for the bicep. Use a narrow grip (dumbbells closer together) to put more emphasis on the ...


8

Pro Dumbbell Allows for a more natural movement. You can do more movements. Could not do flies with a bar... A seasoned lifter does not need a spotter. Work your fixator/balancing muscles more. Force you to use each side equally. Can really help if you have a muscle imbalance. Can help stress smaller muscle groups. Stretches muscles better (with ...


8

Center of gravity is the point in a body around which the resultant torque due to gravity forces vanish. Wikipedia The center of gravity of any given rigid body (like a barbell) is fixed. For objects with movable components, like sandbags or water bottles the centre of gravity can move. Note, that while the centre of gravity of a barbell will be ...


8

I see three options: Magnets or Washers You could glue together some washers or magnets in 1.25 pound (or half-pound, or whatever) increments. This could change your jumps from five pounds per dumbbell to two and a half pounds per dumbbell (or even less). This is the best method to directly replicate barbells. Adjustable Dumbbells Some dumbbells are like ...


7

Height and weight are one factor another is your current strength level. I would recommend simple and cheap dumbbells that you can add weight to - DO NOT get sucked into the adjustable ones (bowflex, etc.) where you can dial the weight you want - they will cost you 20 times more and are difficult to adjust and clanky to use. I would recommend enough ...


7

In my opinion, the dumbbell bent over row is a superior exercise for the following reasons: Your body is better supported--making this more desirable if you have chronic back problems It builds your grip much better than the barbell variation It keeps the shoulders, elbows, etc. in a more natural position. Now, in order to perform the dumbbell row ...


7

No. Different moves are different. Most notably, holding dumbbells up is not the same as pushing down on rings.


6

The ball bearings allow the weights to rotate without the bar in your hand needing to rotate. As you move a weight in most exercises, unless you have amazing form, some amount of rotational energy will be transfered to the weight. This is true in Olympic lifts even if you have perfect form. If the weight was not allowed to move freely, you would need to ...


6

Dumbbell training is deceptively harder in many respects than barbell training. You can go a long way with just dumbbells, and you can get monstrously strong with them. The key is about programming (structuring your routine) to allow you to go heavy and increase weights regularly. However, you should use a variety of tools to help you in your efforts. ...


6

Callouses form when your skin is pinched between gravity and the bar. If you learn to grab the bar in such a way that your skin is no longer pinched, you will prevent the formation of callouses. Additionally, using chalk helps improve your grip while also preventing callouses because the bar doesn't move as easily in your hands (as opposed to when they are ...


5

The first thing to know when creating a strength training program is that you need to work out all of the muscle groups to prevent injury or an awkwardly proportioned body (you don't want to look like the Hulk up top when you look like a stick figure down below). This being the case, there are two ways you can approach building a workout routine: Do full ...


5

I would stay away from the Bowflex or similar 'adjustable' dumbbells, they're basically an overpriced gimmick that would drive you away from using them with their rattling sound and difficulty in setting the weight you want. WHAT I would recommend, especially for P90x or similar routines where you're using light weights, are rubber coated hex dumbbells, ...


5

When in doubt, start light and work up to heavy. As far as particular types of dumbbells to get, the simpler to use the better. As Meade Rubenstein pointed out, the adjustable dumbbells (dial-a-weight style) really aren't that easy to use--and the moving parts only add to the complicated nature of those weights. The question then is fixed or adjustable? ...


4

I'm no expert, but if I were stuck with dumbbells as my only strength and power training equipment, the following exercises would be my first choices: Lunges with maximal weight Power cleans, and power snatches with heavy but submaximal weight Overhead Presses and Push Presses with maximal weight (NB: these combine well with the power cleans) Turkish ...


4

It is a different exercise. Quoting Mark Rippetoe, "(..) the dumbbell version (..) is probably a better exercise for most purposes other than powerlifting competition." (Starting Strength, p.68) He also says that getting into position, and getting up with the dumbbells after the set "is a large part of the fun", and that they require more conscious control ...


4

Yes. To build strength, you need to progressively overload your muscles during a workout. Overloading the muscles causes muscle growth. If you start out with 20lb dumbbells and progress to 40lb dumbbells over a month or so; it means you got stronger. It doesn't matter whether you use dumbbells, barbells, or weight training machines. If you're ...


4

Is this routine enough to get me back on shape or am I going to need to join the gym again? What is so special about the gym? Treadmills/steppers? Do the cardio outside. Freeweights isolation? Just use a pair of dumbbells with adjustable plates. Barbell strength routine? Buy a power rack for cheap off of craigslist. Whatever you can do in a gym, you can ...


4

On review of your previous questions, I'm worried that you may be program-hopping. I understand that injuries are to be respected, but it's more important to be consistent on any one single program than to constantly switch from StrongLifts to Reg Park to a minimal bodyweight-only program to dumbbells and onward to something else. You seem to be experiencing ...


4

From Starting Strength: The dumbbell version of the exercise [...] involves a greater amount of instability [...]. This is especially true if the weights used are sufficiently heavy to challenge your ability to finish the set. Most trainees use dumbbell bench presses as a light assistance movement, and never appreciate how hard they are or how useful ...


4

what newbie gains are not: when you start working out you have 2 months to workout every day as hard as possible and eat all the food in the world because if you don't you will have wasted an opportunity window. what newbie gains are: you start with a 45 bar squat and add 15 lbs every week and in 12 weeks your are squatting 225 lbs. essentially newbie ...


4

Dumbbells are an excellent choice for bench and overhead pressing. For deadlifts they're kind of not great, because it gets awkward as soon as it gets heavy. I'd do lots of Romanian dumbbell deadlifts, or dumbbell power cleans, instead. For squats, I'd do lunges with dumbbells before I'd do the Smith machine. That his is just not right.


3

From some of the videos I've seen, you want dumbbells that have the weight free from the handle that you hold onto for certain lifts, like the snatch. This allows you to throw the weight and not have to spin the bar in your hand.


3

The nice thing about dumbbells is that you can add them to many bodyweight exercises easily. Many body builders use dumbbells to help ensure that their routine/results are symmetric, each side of the body needs to lift the same amount - where barbells allow a person to 'cheat' and shift some of the load to one side of the body. If you put a good routine ...


3

"i have the weight by my side with the dumbbells, or across my shoulders with the barbell?" You answered your own question, there is a physiological difference in the origin of the weight and therefore a difference in where the force / work is applied to move that weight, specifically the posterior chain.


3

Barbell deadlifts require different form than dumbbell deadlifts, because the bar has to pass in front of your knees as it rises. Dumbbell deadlifts allow the knees to stay farther forward, allowing the use of more leg muscle and less back muscle than the barbell. The dynamics are similar to lifting with a hex bar. Dumbbell handles are usually closer to the ...



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