The different types of dumbbells in comparison

Who wins the race?
We break down all the pros and cons here so that the decision might be a little easier for you.

Let's start with a few facts that are basically important.

When it comes to choosing the right dumbbell for your strength training, there is hardly a "better" or "worse." You are not clearly at an advantage with a barbell, but dumbbells are not equipped for everything either. Before you decide on one of the two options, we recommend, if possible, trying both at a gym near you. This way, you will immediately find out which is your personal favorite and with which you can best carry out your training individually. If you don't have this option, hopefully our summary will help you.

Dumbbells are so-called small fitness devices. The most important factor here is the isolated training of targeted muscle groups. With no other weights do you address individual muscle groups as precisely as with dumbbells.

Barbell bars are larger fitness devices mainly used to train the chest and upper body, but by far not only that. Targeted training of a specific muscle group is less possible with these. 

There are some factors to consider when looking for the right dumbbells. Also, the decision between the different types of dumbbells – such as barbell, dumbbell, or combination dumbbell – strongly depends on your training goal and experience level.

The different bars are difficult to compare with each other. For example, if you lift 80 KG with a barbell, you will most likely reach your limits at 40 KG per hand.

Get an overview

PRO dumbbells:

• Freedom of movement with every execution (open kinetic chain)
• A quick "pump" of the muscles is possible
• Isolated training of the arms
• Natural movement patterns are given
• Very versatile - also usable as a supplement to bodyweight training
• Muscular imbalances are easier to balance out
• Coordinative abilities are strengthened

CONTRA Dumbbells:

• Too much weight at the beginning causes muscle overload
• Lack of stability during training for untrained individuals
• Possible discouragement as relatively low weights are used

PRO Barbell:

• Hardly any strain on the lower back (the load is transferred via the arms and shoulder girdle to the bench)
• Fewer misloads due to closed movement chain
• Also well suited for beginners
• The bumper plates can be attached and removed as desired
• The number of repetitions increases due to bilateral load
• The deep, stabilizing muscles are less engaged, allowing for higher weights
• Drop training is possible

DISADVANTAGES Barbell:

• Correct lifting of weights must be learned
• Strong strain on the back if performed incorrectly
• Work without momentum
• Coordinative abilities are less strengthened
• For certain exercises, 2 supporting persons are necessary
• It is recommended to purchase a weight bench

Every dumbbell, whether short or long, requires correct execution. Keep your back straight, tighten your abdomen, and actively pull your shoulders back. This basic tension is required for almost every exercise.

For training with dumbbells, good stability is essential to prevent incorrect strain and injuries. Increased stability also means the activation of more muscles and muscle fibers.

How much weight you need to take clearly depends on your training level and the exercises you want to do. If you work more on your shoulders, you usually need less weight. If you want to specifically build your biceps, you will definitely need more weight.

In our eBooks, you will already find a variety of exercises that show you how to keep yourself and your body fit. Have you already seen our YouTube channel ? We have also put together very special workouts for you here together with competent trainers.

Why even use a barbell?

A valid question. Of course, we want to go into this in more detail.
With an Olympic or EZ bar, various basic exercises such as bench press, deadlifts, squats, or shoulder press can be performed perfectly.
The EZ bar, which is mainly used for balanced arm training, perfectly protects the wrists due to its specially curved shape. The EZ bar is wonderful for curls. You will clearly feel the difference compared to the Olympic bar.

And what do you need dumbbells for?

Free weights, here referring again to an open kinetic chain, require more strength, concentration on the muscle group being trained, as well as coordination. A smooth movement combined with a stable body, supported by core tension. 

Drop sets can be done much more easily with dumbbells. If you train with barbells, you need two more training partners and the execution takes longer. All of this is eliminated with dumbbells. Arms, back, glutes, and legs benefit just as much as the abdominal muscles from dumbbell training.

The function of a combination dumbbell

Our NEOLYMP combination dumbbell has the special advantage that it can be used as both a barbell AND a dumbbell. This gives you an ideal barbell set for everything your training plan requires. The weights can be quickly and securely switched, so there is no long interruption to your training.

How many repetitions are sensible?

The answer to this question depends on your weight and training level. However, as a rule of thumb, 10-15 repetitions per side and performing 3 sets is recommended. Advanced users can of course increase the repetitions and sets. This promotes sustainable muscle growth. This requires regular, continuous training.

Muscle growth

It should be noted that muscles actually grow only during the regeneration time. The belief that this happens during training is actually a misconception.

However, during training, an intense stimulus is set, which subsequently leads to performance improvement. But an important indicator for this is time. There are amazing processes happening in our body and especially in our muscles.

How long you should give your muscles time to regenerate depends on several factors. For example, nutrition, but also the scope and intensity of the previous workout. 

However, it is advisable to target various muscle groups in every workout. For example, if you trained your upper arms on Monday, focus on your legs on Tuesday and on your abs on Wednesday. This way, the respective muscle groups can also recover while you stress and challenge other muscles. Scientists speak of an advantage in training each muscle group twice a week. Experienced athletes, on the other hand, train each muscle group on average once a week. Here it is clear that theory often does not match reality. Listen to your body and explore your personal limits. But avoid overstraining your muscles. How about split training?

Swing and Snatch your kettlebell

Swing and Snatch? We understand your question marks behind that and will simply tell you a bit about it.

An overhead kettlebell snatch is the definition of a snatch. This exercise will definitely raise your pulse quickly because it requires the activation of a large muscle group, primarily the back. Due to the movement over the head, the shoulders are also intensely challenged.
The snatch requires a high level of strength and stabilization. A strong hip extension as well as a stable shoulder girdle are also necessary.

The second main area is called "Swing." Here, as the name suggests, your kettlebell is swung. These exercise variations mainly target the thigh muscles as well as the lower back and glutes.

With a kettlebell, you increase endurance and strength incredibly effectively.

Find out more about the kettlebell topic !

Savings sets to relieve your wallet

For you, we have put together various sets across our product range. This way, you save real money on larger purchases. You will find the perfect bundle for gentler training sessions as well as for hardcore weight training. Surely, the right set is also available for you.