Is there a proper exercise order to follow?
I often get asked by people working out in their home gyms, whether it is better to do barbell exercises or dumbbell exercises first in a workout. The answer to this question depends on a number of factors, including the goals of the workout, the experience level of the individual, and the individual's overall fitness level.
Why barbells?
When it comes to choosing between barbell and dumbbell exercises, it's important to consider the specific goals of the workout. If the goal is to improve strength and power, then barbell exercises may be a better choice. This is because barbell exercises allow you to lift heavier weights and use more muscles at once, which can result in greater strength gains. Examples of barbell exercises include squats, deadlifts, bench presses, and overhead presses.
Why dumbbells?
On the other hand, if the goal is to improve muscle endurance and stability, then dumbbell exercises may be a better choice. This is because dumbbell exercises typically involve lighter weights and more isolated movements, which can help improve muscle endurance and stability. Examples of dumbbell exercises include bicep curls, lateral raises, and tricep extensions.
Account for exercise experience level
Another factor to consider when deciding between barbell and dumbbell exercises is the experience level of the individual. For beginners, it may be more beneficial to start with dumbbell exercises, as they tend to be less complex and easier to learn. Once the individual has mastered proper form and technique with dumbbell exercises, they can then progress to barbell exercises.
For more experienced lifters, it may be beneficial to start with barbell exercises, as they can provide a greater challenge and require more skill and coordination. However, it's important to note that proper form and technique should always be prioritized over the amount of weight lifted.
Do it all using dumbbells thanks to Dualbell
When it comes to workout equipment, the Dualbell can be a great tool for conveniently performing a workout that includes both dumbbell and barbell exercises. With the Dualbell, you can quickly switch between exercises without having to set up and adjust different pieces of equipment. The Dualbell simply wraps around the handle of a dumbbell and then slides onto a bar, allowing you to use the dumbbell in place of weight plates. This can save you time and space in your home gym, making it easier to get a full-body workout in the comfort of your own home.
Finally, it's important to consider the individual's overall fitness level. If an individual has any injuries or limitations, then certain exercises may be off-limits. For example, if an individual has a shoulder injury, then exercises like bench presses may not be appropriate. In this case, dumbbell exercises that focus on the upper body, such as lateral raises and front raises, may be a better choice.
So, is it better to do barbell exercises or dumbbell exercises first in a workout? The answer is that it depends on the specific goals of the workout, the experience level of the individual, and the individual's overall fitness level. Both types of exercises have their benefits, and incorporating a combination of barbell and dumbbell exercises can provide a well-rounded workout that targets different muscle groups and achieves different goals.
In terms of workout order, personal trainers generally recommended to start with compound movements that involve multiple muscle groups, such as squats and deadlifts, and then move on to isolation movements that target specific muscle groups, such as bicep curls and tricep extensions. This is because compound movements tend to require more energy and effort, so it's best to do them when you're fresh and have more energy.
Overall, whether you choose to do barbell exercises or dumbbell exercises first in a workout is up to you and your specific goals and needs. It's important to listen to your body and make adjustments as necessary to ensure that you're working out safely and effectively.