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Pick Up a Pair of Dumbbells for a New Path to More Muscle.A
Without a doubt an important addition to every strength and conditioning program, dumbbells have become a standard in every gym across the planet. These dumbbells are perfect for those who require a variety of exercise options, with unparalleled performance, on a tight budget.
One study compared the EMG activity of the chest, triceps and biceps when performing a barbell bench press, smith machine bench press and a dumbbell bench press. The dumbbell bench press and barbell bench press were similar in chest and triceps activity. Biceps activity was significantly higher with the dumbbells. Why? Dumbbells require greater stabilization. Ergo why it is very rare to see a world-class bench presser with spaghetti arms. Greater stabilization is a requirement with dumbbells, in turn, activating more muscle fibers.
Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy, dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have.
PROS OF DUMBBELL TRAINING
1) Stabilization and Activation
2) Identification and Elimination of Strength Imbalances
3) Safety
4) Extreme Intensity Techniques
5) Increased Range of Motion
6) Movement Freedom
7) Injury Prevention
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Dumbbells force limbs to work unilaterally. If one side is significantly weaker than the other, there is no running and no hiding. Over-compensation is impossible with dumbbells, making them an effective agent on the war on imbalances.
Rest-pause, mechanical advantage drop sets and traditional drop sets are easier to set up and an actual reality for the solo trainer with dumbbells. The rack and run technique is exclusive to dumbbell training. Effective high intensity techniques are pretty much avoided by default with solo barbell training—not so with dumbbells.
 
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