Working out with Dumbbells vs. Cables – Which is better?
While I was at the gym the other day, I overheard some people talking passionately as to whether dumbbells or cables are more effective. My kinesiology brain started to turn and I too started to wonder what method might yield more results. I decided to research the pros and cons of dumbbells vs. cables and compare them to other machines and bodyweight exercises. My current workout routines are heavy in dumbbells and bodyweight exercises, but after doing some research, I’m definitely going to be switching it up! Here’s what I found:
Dumbbells and cables offer unique benefits compared to machines and/or bodyweight exercises.
1. Range of Motion and Flexibility
- Dumbbells and cables allow a fuller range of motion compared to some machines, which are typically fixed in one path. With these tools, you can move naturally and adjust your angle to target specific muscles, making the workout more effective.
- A full range of motion promotes muscle flexibility, helps prevent injury, and supports better joint health.
2. Improved Muscle Activation and Stabilization
- Dumbbells require each arm to work independently, meaning you’re activating more stabilizer muscles to control the weight. This builds balanced strength and helps correct muscle imbalances.
- Cables create constant tension on the muscle throughout the movement, which enhances muscle activation. Since they keep your muscles under load at all points, cables can help build strength in both the concentric (lifting) and eccentric (lowering) parts of the exercise.
3. Functional Strength
- Both dumbbells and cables allow for dynamic, multi-plane movements, which mimic real-life movements. For example, twisting, lifting, and reaching can all be replicated with these tools.
- This helps build functional strength, which translates into better performance in daily activities and sports.
4. Progressive Resistance and Adaptability
- With dumbbells, you can easily adjust weight to progress over time. From light to heavy, dumbbells come in a range of weights that let you increase resistance as you get stronger.
- Cables offer adjustable resistance, often in small increments, making it easy to find the right weight for any exercise. Plus, you can adjust the height of the cables to vary the angle and resistance, which allows you to hit muscles from multiple angles.
5. Improved Coordination and Balance
- Exercises with dumbbells and cables engage your core and other stabilizing muscles, which builds better coordination and balance. For example, when doing a standing cable press, you’re not only working your chest and shoulders but also engaging your core, glutes, and legs to keep your body steady.
- This also strengthens the mind-muscle connection, which helps improve overall movement control and efficiency.
6. Versatility and Variety
- Both dumbbells and cables can be used for countless exercises targeting every muscle group, allowing you to switch up your routine and avoid workout monotony.
- You can train almost every aspect of fitness—strength, endurance, hypertrophy (muscle growth), and even flexibility—by changing how you use these tools, which is great for keeping workouts exciting and effective.
Coming from a Physical Therapy background, I am more apt to grab dumbbells than use a cable machine, because dumbbells are used for multi plane movements, building strength, and in my opinion, are a little bit more forgiving to an uncoordinated patient. Using dumbbells for patients that are not regular gym goers or familiar with proper exercise form is safer and can be thought of as a good training tool, before introducing cables that require proper form to avoid injury.
My dad is a former body builder, so I asked his opinion on dumbbells vs cables and he shared that his point of view is that dumbbells build the meat of the muscle, while cables shape the muscles for that defined, tone look. After hearing this and conducting this research, I couldn’t agree more. In my personal workouts, I’ve never given cables to the time of day, but after researching the benefits and hearing what my dad had to say, I think cables are more in line with my physical goals then the methods I’ve been currently using.
Where I got my info:
Are Cable Machines as Good as Free Weights
