The Muscle Couple with some quick commentary on training with Dumbbells vs Barbells.

Is One Better Than The Other?

If you ask around its likely you will get many differing opinions as to what is more effective.  We look at it as more of a question relative to experience level.

For training newbies who lack the developed neural muscular pathways of their more experienced lifting peers, Barbells are usually more effective as they offer a fixed chain pathway of resistance.  They don’t require the coordination-strength and efficiency of the stabilizer muscles needed for proper DB exercise execution.

Its easier for a less experienced lifter to learn proper form and technique training with Barbells in order to build up the neural strength necessary to progress to DB movements.

Once the lifter has progressed from understanding how to execute a barbell lift with perfect form and technique, it can be assumed he or she will benefit even more incorporating more DB movements into their programs.  The DB movements will force the stabilizer and ancillary muscles more into play, improving strength and force production from the entire target muscle area.

Example:

Newbie Lifter starts out with flat bench presses and develops strength in his/her chest and front delts as they are the prime movers of the Barbell.  He/she then gets strong enough neurally from practice and improved technique to move to flat DB presses.  Executing Flat DB presses requires more effort from triceps-and forearms(stabilizers)in addition to the prime movers-chest and front deltoid.

As he/she improves form and technique over time, he/she will have strengthened the entire unit(prime movers and stabilizer muscles) overall, leading to better all around growth and development of each muscle.

Understanding this, both Barbells and Dumbbells should be used by trainees of all fitness levels for a holistic and scientific approach to physique development.

MIHWCS