Pros Vs. Cons of Dumbbells

Weight training is an effective tool that can lead to prolonged life and improved health. Dumbbells are a desirable option for weight training because of their portability and wide-ranging uses. However, there are also drawbacks to the use of dumbbells and alternatives can be considered to help you reach your fitness goals. Understanding the pros and cons of using dumbbells will aid you in selecting the most impactful exercise regimen for you.

  1. Risk of Injury

    • Dropping a dumbbell on yourself or others while exercising is a drawback to using dumbbells. Grab a partner and spot each other while weight training with heavier weights to reduce this risk. Using improper form -- like moving a joint or muscle in a way that it is not intended to be used -- can result in increased risk of injuries. Try using pulley machines as an alternative to dumbbells if you are unsure of proper form and consult with the staff in your gym or the owner's manual of the weight machine to learn the proper form for each exercise.

    Benefits of Weight Training

    • Research and science have proven that weight training can positively impact your short-term and long-term health. A study in the 2010 "Medicine and Science of Sports and Exercise" journal found that women who used weight training three times per week over 6 years demonstrated reduced weight and body fat as compared to those who completed aerobic exercise. The Centers for Disease Control and Prevention recommend weight training at least two times per week as well as aerobic exercise for optimal effect on your health.

    Use of Accessory Muscles

    • Honing in on your accessory muscles is more difficult with weight machines than with free weights like dumbbells. Often when using a machine, your movements are restricted within a certain plane. However, when using dumbbells your body must activate these smaller accessory muscles to help you balance and control the weight in all three planes of movement. Strengthening these accessory muscles will help to reduce your risk of chronic, overuse injury.

    Improper Use

    • Using dumbbells requires increased knowledge of proper form and the structure of the exercise to get optimal results. For example, the way you rotate your forearm as you do bicep curls determines whether you exercise the large bicep muscle or if you exercise a small muscle near the elbow called the biceps brachii. Consider investing in a few initial sessions with a personal trainer to be sure you are weight training effectively. Consult with your trainer in regular intervals to challenge yourself and increase your aptitude with a variety of dumbbell exercises.

    Portability and Flexibility

    • One of the benefits of using dumbbells is their portability. Because they are small and easily moved from one space to the other, they are an optimal choice when traveling out of town or for cramped living spaces. Some models even offer you the opportunity to add or remove weight from the dumbbell, and this offers outstanding flexibility at a reduced cost in many cases.