You're not sure which equipment is the right one?
Read through our sales advisor and find out everything about training with dumbbells and barbells. In addition to exercises, training tips and product recommendations, you will also find suitable training plans for your level.
Index
Chapter 1
What are dumbbells?
Dumbbells can be roughly divided into dumbbell and barbell training, whereas a balanced strength training should consist of exercises with both types of dumbbells. If you want to know more about dumbbells, please read our sales advisor.
Dumbbell training is mainly used to build muscle and strength.
The difference to training on fitness devices:
With dumbbells, you have the possibility to train your muscles in isolation, but in addition to that you can also use the many auxiliary muscles that are used during training. This way you can keep your body, especially your torso, stable. This is exactly what makes the exercises with the dumbbell so effective.
Flexible, strength-saving training with the dumbbell
Dumbbells offer you the opportunity to train your muscles in isolation. Your torso serves as an anchor, so its muscles are challenged. When you train with free weights, your torso has to do a lot of holding work.
Dumbbell training not only promotes the stability of your body, the movement sequences are more natural and better adapted to our anatomy, you can also improve your coordination skills. And if you train technically correct with dumbbells, you can prevent or compensate muscular imbalances.
Dumbbells - the all-rounders of strength training
Barbells are not quite as demanding as dumbbells in terms of coordination. Training with them is varied, because in addition to weight lifting, they are also suitable for stretching, rotation and back exercises. The classic barbell is available in different lengths, with different textures and with different fasteners.
In strength training, barbells are used for the following basic exercises:
- Bench Press
- Shoulder Press
- Rowing
- Cross lifting
- Squats
There are so-called competition/ Olympic dumbbells, which are particularly suitable for training for weightlifting competitions. Rods with this designation have a uniform size and weight, based on the standards of competitions in this area.
For men
- Weight: 20 kg
- Olympic length: 220 cm
- diameter: 28 to 30 mm
For women
- Weight: 15 kg
- Olympic length: 201 cm
- diameter 25 mm
The SZ barbell bar also belongs to the barbell bars, it is mainly used in connection with many exercises for the upper arm area. Its special shape makes it more comfortable to do curls, because it supports a natural hand position.
The result: An ergonomic training
This allows you to concentrate on a clean execution, especially with higher weights, and prevents pain in the joints. Because of the special shape, your joints need to be moved less, so you can easily prevent injuries.
Chapter 2
Workout with dumbbells
Also, when doing strength training with dumbbells, it is important that you as a beginner do not overdo it under any circumstances and instead slowly start training.
In dumbbell training this means that 6 exercises with 3 sets and 12 to 15 repetitions per set are sufficient. With regular training (2-3 times a week) you can build a good basis for more complex exercises in about 6-8 weeks.
Dumbbell training for beginners
Bench press with dumbbells - trains the chest muscles and triceps
Lie down on a weight bench or on the floor. Take one dumbbell in each hand and lift the dumbbells vertically over your collarbone until your arms are almost fully extended. Then lower both weights slowly and in a controlled manner until they are in line with each other at mid chest height. Then push the weights up again in an arched movement until they touch above the chest.
Knee bends with dumbbells - trains the thigh and buttock muscles
Take a dumbbell in each hand and hold it with outstretched arms next to your body. Keep your back straight and bend your knees up to a 90-degree angle, now hold this position briefly and then straighten up again without stretching your legs completely.
Shoulder press with dumbbells - trains the front deltoid muscle and triceps
Sitting on a stool or bench, you take a dumbbell in your right and left hand. Hold the barbell at shoulder height, your arms are bent and the top of the barbell points forward. Now stretch your arms upwards and turn the barbell so that your fingers are visible from the front. Now hold this position briefly and lower the dumbbells again in a controlled manner.
Rowing prevented with short holds - trains the large back muscle, the gluteal and rear thigh muscles
Take one dumbbell in each hand. Then bend your knees and simultaneously tilt your upper body forward in a straight position. In this position, pull the dumbbells up until they almost touch your upper body, hold them there briefly and then lower them again.
Triceps stretching with dumbbell - trains the triceps and the elbow muscles
Stand upright with slightly bent knees and take a dumbbell in your hand. Now bring the arm with the barbell stretched out over your head. Place the other arm crosswise in front of your upper body. Now lower the dumbbell behind your head. At the end of the movement pause for a moment and then stretch the arm again. After three sets you can take the dumbbell in your other hand.
Bicep curls with dumbbells - trains the biceps and upper arm muscles
Sitting on a stool or bench, take a barbell in your right hand and lean the outside of your upper arm against the inside of your leg. Then bend your arm with the barbell. Make sure that your elbow does not move forward and that the outside of your upper arm is in contact with the inside of your thigh. Hold this position briefly and then stretch your arm again in a controlled manner. After three sets you can change the arm.
Chapter 3
Workout with barbells
When exercising with barbells, it is first of all important to learn the correct movement patterns. It is often enough, just to work out with the barbell bar, without additional weights. After about three training units, or rather when you feel confident in the movements, you can add some weights.
Barbell training for beginners
Bench press with the barbell - trains the pectoral muscles, triceps and front deltoid muscle
Ideally, you should lie down on a weight bench with the appropriate barbell device or on the floor. Grasp the barbell in a wide grip position and then lower it slowly to just before your chest. Hold the barbell in this position for a short time and then push it up again in a controlled manner. Do not stretch your arms fully to maintain muscle tension.
⊗ Important: You should keep your weight above your chest and not above your head. If you are lifting heavy weights, it is best to train with a partner who can help in an emergency.
Squat with barbell behind the head - trains the gluteus, quadriceps and thigh flexors
First place the barbell behind your head on your shoulders and grasp it with both hands, then stand with your hips wide and your feet pointing slightly outwards so that your knees can follow your feet. Now, with your back straight and your abdominal and gluteal muscles tensed up, go to the squat at an angle of 90 degrees, keep this movement short and then return to the extension in a controlled manner without pushing your knees all the way through.
Tricep stretching with the barbell - trains the triceps and elbow muscles
Sitting upright on a bench or stool, the barbell is shoulder-wide. Then raise your arms stretched out above your head. Your trunk muscles are tense. Now lower the barbell behind your head to your back until your forearms touch your biceps. Hold this position briefly and then stretch your forearms again.
Rowing with the barbell - trains the large back muscles, biceps and gluteal muscles
Place the barbell in front of your feet and bend your knees while keeping your back straight. Then grasp the barbell with a wide grip and lift it up to about shin level. From this position, pull the barbell up until it touches your body. Hold the barbell there briefly in position and then lower it in a controlled manner.
As a beginner it is often difficult to find your way around the large selection of dumbbells. You should consider the following criteria when buying:
When buying dumbbells and barbells, look for the following criteria:
- bar length
- Type of closure
- Material
- Handle diameter
- Diameter of the weight plates
If you want to build up your muscles in a targeted manner, you can't avoid a dumbbell workout. Dumbbells and barbells offer you the best conditions to get your body in top shape!
With strength training you can achieve many goals. Above all, you strengthen your tendons, ligaments and muscles with the training. However, it takes a lot of practice before you can fully master free exercises and train safely. Books are a good way expand your knowledge.
Our Book Recommendations
We recommend the following books to expand your knowledge in strength training:
