Adding weights to your workouts is beneficial to level up your training. They provide a solid array of resistance levels. At the same time, such weights come with a greater range of motion to hit various muscle groups. Both barbells and dumbbells are top-notch options. As they are excellent for full-body training and split training.
Barbells vs Dumbbells is one of the most popular gym debates. Both types of free weights are excellent pieces for a home gym. Each of them can help you lose weight and gain muscle mass. Using barbells and dumbbells resembles your real-life movements. You can perform a myriad of exercises to amp up your muscles all over the body.
Both dumbbells and barbells can replace bulky exercise machines like a rower or a stair stepper. Each piece of equipment benefits its own advantages and disadvantages. Performing barbell and dumbbell exercises improves your health and body shape. Such workout routines are advantageous for weight lifting users and fitness athletes.
What Is a Barbell?
A barbell is a piece of equipment that is used for strength training and building muscle. It consists of a shaft (the bar to grip the gear) and sleeves (the wider ends of the bar). Weight plates are loaded on the sleeves of the barbell.
Barbells come in different sizes and weights. Some of them are fixed while others are load adjustable. The last option is more common.
How Much Does a Barbell Weigh?
A standard barbell weighs 15 to 30 pounds. The item is commonly used for weight lifting. You can perform deadlifts, bench presses, squats, and lunges with a barbell. The bar can withstand a load of 200 pounds.
Standard Barbell Dimensions
A standard barbell is 5 to 6 feet long. The entire bar is 1 inch thick.
How Much Do Olympic Barbells Weigh?
An Olympic barbell weighs 45 pounds. Such barbells are more commonly used in commercial gyms. Olympic barbells can withstand a load of more than 800 pounds.
Olympic Barbell Dimensions
An Olympic barbell is 7 feet long. The rotating sleeves are wider than the bar. The bar is 1 inch thick while the sleeves are 2 inches thick. That’s why the gear is easily recognizable.
The Different Types of Barbells
Apart from Standard and Olympic barbells, there are other types of barbells. They include:
- Standard barbell
- Olympic barbell
- Deadlift barbell
- Powerlifting barbell
- Hex barbell
- EZ barbell
- Log barbell
- Swiss barbell
- Safety squat barbell
- Axle barbell
- Buffalo barbell
We’d like to outline Powerlifting barbells that are used for big loads. They feature little to no bending. Besides, such bars have improved gripping that is beneficial for squats and deadlifts.
An EZ bar is a curved bar that is ideal for bicep curls. The item is designed that way to release stress from your wrists while doing curls. That’s why some sportsmen prefer the EZ bar over the barbell or dumbbell.
A Swiss barbell attracts attention due to its unconventional design. The bar is used by strength athletes to provide a natural grip. The item decreases the stress on your wrists, shoulders, and elbows when pulling. The Swiss bar provides a range of gripping options. Use the item for barbell exercises like hammer curls, bent-over rows, overhead presses, and more.
How to Lift Barbells?
- Warm up before you lift weights. Get your muscles warm and flexible. You can use either exercise machines or stretch with no equipment.
- Keep your posture. Quality is more important than quantity. You can do fewer amount of reps if they’re performed properly. Watch your back, brace your core, and bend your knees when needed. In the case of poor performance, the exercises are getting less efficient. Besides, there’s a risk of self-injury.
- Increase the load gradually. Start with little weight so you feel comfortable with it. The thing is to provide enough resistance but do not overdo it. Add weights in little increments. If you’re currently using 5-pound plates, make them 6 or 7 pounds over time. Don’t rush to 10 pounds or more.
- Keep breathing. Not only proper posture is essential. Remember to breathe well while performing. It affects the better oxygen supply to your muscles. The lack of air could lead to faint. It’s recommended to inhale through your nose and exhale through your mouth.
- Stay focused. Concentrate on a specific muscle group when exercising. This makes the workout even more efficient. You should feel you’re working out the right muscle.
What Is a Dumbbell?
A dumbbell is a short barbell. It consists of a bar and weight plates to load the bar. These are compact free weights that are perfect for a home gym. Commercial gyms usually provide a set of dumbbells. The gear is beneficial for providing a range of resistance. You can use one dumbbell or a pair per exercise. The full-body workout can be done with dumbbells only.
How Much Does a Dumbbell Bar Weigh?
A dumbbell weighs from 5 to 100 pounds with a 5-pound increment. Dumbbells are 10 to 15 inches long. Standard dumbbells are 1 inch thick. While the Olympic dumbbell bar is 1 inch thick with 2-inch thick sleeves.
The Different Types of Dumbbells
There are many dumbbell options available on the market including:
- Fixed dumbbells. They have a fixed weight and you can’t change the load. This is usually a bar with circular weights on the ends.
- Hex dumbbells. These are fixed dumbbells with hexagon-shaped weights. The shape is designed so the gear doesn’t roll away.
- Adjustable dumbbells. As its name implies, you can adjust the weights here. It’s a space-saving option. All the weights and a bar of adjustable dumbbells are stored together. So you don’t need to set a rack for all the dumbbells.
- Studio dumbbells. These are colorful one-piece light dumbbells that are used in fitness classes. They usually weigh from 2 to 20 pounds, no more. They’re designed for light dumbbell training, which is ideal for beginners. Studio dumbbells are commonly made from neoprene or vinyl. That is great for better gripping and sweat absorption.
How to Lift Dumbbells?
- Warm up before you lift weights. Get your muscles warm and flexible. You can use either exercise machines or stretch with no equipment.
- Keep your posture. Quality is more important than quantity. You can do fewer amount of reps if they’re performed properly. Watch your back, brace your core, and bend your knees when needed. In the case of poor performance, the exercises are getting less efficient. Besides, there’s a risk of pain and self-injury.
- Increase the load gradually. Start with little weight so you feel comfortable with it. The thing is to provide enough resistance but do not overdo it. Add weights in little increments. If you’re currently using 2-pound plates, make them 3 or 4 pounds over time. Don’t rush to 5 pounds or more.
- Keep breathing. Not only proper posture is essential. Remember to breathe well while performing. It affects the better oxygen supply to your muscles. The lack of air could lead to faint. It’s recommended to inhale through your nose and exhale through your mouth.
- Stay focused. Concentrate on a specific muscle group when exercising. This makes the workout even more efficient. You should feel you’re working out the right muscle.
The Main Benefits of Using Barbells
Barbell exercises provide a solid range of motion. You can amp up a specific muscle group per exercise. Such workouts are perfect for strength training. You can activate several muscle groups when exercising. Like when you do the barbell bench press, squats, and deadlift.
Keep in mind that holding a barbell with your hands is easier than lifting dumbbells. Stabilizing free weights in each hand simultaneously requires more effort. This means that you can add more weight to barbells, which is effective to gain muscle mass.
The Main Benefits of Using Dumbbells
Dumbbell exercises provide an even greater range of motion. Such gear ensures freedom of movement. That means dumbbell bench press or dumbbell curls have better joint mobility. You can adjust the position of your hands, elbows, and wrists at any point. That is a great advantage for those who are looking for low-impact exercises (recovery and rehabilitation).
A set of dumbbells is superb equipment when it comes to muscle build. You can easily use them for compound exercises. This will help to work out more muscles with improved motion.
Another advantage is that dumbbells are beneficial for muscular balance. When using a barbell, your dominant arm may make up for the weaker one. This may lead to strength imbalances. On the other side, dumbbell exercises require using a piece in each hand. And the load is spread evenly.
Best Barbell Workouts at Home Gym
1. Hip Thrust
A great exercise with added weight to target your glutes and hamstrings. You’ll need a barbell with plates and a bench to perform the Hip Thrust. Sit down on the floor with the bench behind your back. Set the barbell over your hips.
Place your shoulders and upper back on the edge of the bench. Hold the barbell with your hands to keep it still. Your legs are bent with the feet placed on the floor. The feet are a bit wider than hip-width apart. The toes are pointed outward slightly. To ensure your position is good, your knees must create a 90-degree angle when you lift your hips.
Squeeze your glutes and start raising your hips. Stop lifting the legs as soon as your upper thighs create a straight line with your torso. Hold the barbell with your hands and keep it secured on the thighs. Make a pause for a second and lower your legs back. When performing, you should feel your glutes and hamstrings well. Do 10-12 reps per set.
2. Bent-Over Row
Level up your upper body routine with a barbell. Stand up with your feet hip-width apart. Hinge your back forward with the legs slightly bent at the knees. Push your hips back. Grasp the barbell a bit wider than shoulder-width apart. That’s your starting point.
Start pulling the barbell close to the chest level by bending the elbows. The elbows are placed just past the torso pointing up. Squeeze your shoulder blades while performing. Make a pause for a second at the top of the move.
Return to the starting position by lowering and straightening your arms. Make sure there’s a straight line from the neck to the lower back all the way out. Repeat 8-12 times per set.
3. Deadlifts
One of the most efficient lower body exercises with a barbell involved. Here, a rage of muscles is targeted. Including the core, back, hamstrings, and glutes.
Stand up with your feet shoulder-width apart. Hold the barbell with extended arms a bit wider than shoulder-width apart. The palms are facing in. That’s your starting position.
Hinge your back forward with your core braced. While lowering the torso, slightly bend your legs at the knees. Fix the pose when you fill the hamstrings are fully stretched. Lower the barbell right above the knees when doing a deadlift. Make sure your back is flat and your head is faced up.
Make a pause for a second and slowly return to the starting point. Squeeze your glutes when standing up. Your arms are fully extended. Do 10-12 reps per set. Advanced users can try deadlifts with a single leg.
Best Dumbbell Workouts at Home Gym
1. Side Bend with a Dumbbell
Side bends are beneficial to work out your oblique muscles. Stand straight with your feet hip-width apart. Place a dumbbell in your right hand. Brace your core when doing side bends. Start lowering the free weight down along the side. Keep your chest up. Your left hand is close to the torso.
Do 10-12 reps. Then switch hands. Do another 10-12 reps. Start lowering your left hand with a dumbbell while your right hand is close to the torse. Not every core exercise hits the obliques. And the side bend is a great chance to do that.
2. Dumbbell Bench Press
You need a bench and a pair of dumbbells to perform such an exercise. The bench press is highly efficient even with minimum weight. It works out chest and shoulders greatly. That’s an efficient exercise before starting lifting heavy barbells.
Lie on a bench with your face up. Your feet are flat on the floor. Hold a weight on each hand above your chest. The dumbbells are parallel to the chest. The elbows are bent with palms facing out.
Press the weights upwards keeping your arms straight. Make a pause for a second. Slowly lower the dumbbells to the starting point. Do 10-12 reps per set.
3. Glute Bridge
What a great exercise to target your core, glutes, and hamstrings. Get down on a yoga mat with your face up. Your legs are bent at the knees with the feet flat on the floor. Grasp a dumbbell with both hands and put the gear right under the hip bones. That’s your starting point.
Brace your abs and glutes while exercising. Drive your heels up to lift your hips. Make sure the hips are off the ground so there’s a straight line from the shoulders to the knees. Hold for a second at the top of the movement. Then slowly return to the starting position. Your lower body is working out while the arms are resting on the thighs. Do 10-12 reps per set. You can also try a glute bridge with resistance bands.
Barbells vs Dumbbells: Which Is Better?
Both barbells and dumbbells are brilliant for beginners and pros. You can take full advantage of the pieces amping up various muscles. No matter what your fitness goal is, such free weights will come in handy.
Certain exercises can be done with either barbells or dumbbells. That’s why it’s recommended to have both options in your home gym. Each type comes in a range of weights to fit your needs best. Dumbbells and barbells can be used in tandem with an exercise ball and resistance bands.
In the case of dropping heavy weights, consider solid home gym flooring. This will help to keep your equipment and floor safe.
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