Beyond-Brawn-2nd-Edition

BEYOND BRAWN
exercise can be very dangerous. Even if you escape injury, heavy dumbbells
dropping to the floor risk damage to it and the equipment, and to anyone
nearby at the time.
10.122 But most misuse of dumbbells comes from people who use ’bells that are
too heavy for them. ey are thus unable to control the resistance properly,
and thus put themselves and the dumbbells at risk. Use dumbbells properly,
or not at all.
10.123 A barbell bench press can be easily set down on power-rack pins if you fail
during a rep. Not so with a heavy dumbbell bench press where very alert,
strong and competent spotters are needed at all times, and a power rack
is unhelpful. But you could attach chains of the appropriate length to the
dumbbells, and securely suspend them from overhead so that at rest the
’bells are at the bottom position of the exercise concerned.
10.124 Unless you have a full set of dumbbells available, the changing of the plates
is a hassle and big disadvantage. But for some exercises—e.g., deadlifts,
rows, curls and calf raises—there are fewer handling difficulties.
10.125 Keeping the potential negatives in mind, dumbbells offer some advantages
relative to barbells. ey demand greater control and coordination, and
thus involve more musculature. ey permit a greater range of motion in
some exercises, e.g., the bench press and deadlift (but which may be harmful
because too much range of motion may expose you to injury).
10.126 Dumbbells allow one-limbed work, which can be a terrific way of applying
increased focus and effort on your body—train both sides of your body, but
only one side at a time. At least in some exercises this permits you to use the
disengaged side as the spotter for the engaged side, e.g., one-limbed curls
and calf work. is can be very productive.
10.127 Very importantly, dumbbells enable the user to find the best rep groove for
him. is may enable a given barbell movement that is not a success to be
turned into a successful dumbbell version. e barbell forces the hands into
a set position; but the dumbbells enable the hands to be held in whatever
position is best for the user according to leverage or injury factors.
10.128 Many older trainees prefer dumbbells to barbells in many moves because
the ’bells, with a slight change in wrist position, permit pain-free training
relative to doing the same movements with a barbell. Of course you should
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