Kathryn Alexander

Doing a dumbbell arm workout at home can be simple and effective. Notice I didn’t say easy, but simple. You just need a pair of dumbbells, some lighter weights and maybe some heavier weights.

You don’t need fancy machines or big equipment that takes up a lot of floor space. Regardless of fitness level, you can get a lot done with even just one set of dumbbells.

With a few weights and a lot of focus, you can develop aesthetically pleasing and strong arms right from home.

Read on for 10 of the best dumbbell arm exercises.

Biceps and Triceps Exercises

Note that I am referring to true arm work, which involves the biceps brachii and triceps brachii. Most of these movements are biceps curls, and triceps extensions. They will work the forearm muscles, but are primarily for the upper arms. Additionally, this is not a full upper body workout. I am not referring to all the major upper body muscle groups, so I won’t be listing my favorite back chest or shoulder exercises. Bench press, pulldowns, etc, will all be covered in another post. This is just arms.

Ok grab your dumbbells! Here we go! 

Top 5 Dumbbell Biceps Exercises

1. Dumbbell Biceps Curl – A classic exercise for the biceps. Hold a dumbbell in each hand and curl the weights towards your shoulders.
2. Hammer Curl – Similar to bicep curls, but with your palms facing each other, working the brachialis muscle and forearms more.
3. Concentration Curl – Seated with your elbow resting on your thigh, curl one dumbbell at a time to focus deeply on the biceps.
4. Incline Dumbbell Curl – Lie back on an incline bench and curl the dumbbells. This variation adds a deeper stretch to the biceps.
5. Zottman Curl – Curl the dumbbells up with a standard bicep curl, then rotate your wrists to a pronated grip (palms down) at the top before lowering. This targets both the biceps and forearms.

Top 5 Dumbbell Triceps Exercises

1. Overhead Dumbbell Triceps Extension – Hold a dumbbell overhead with both hands and lower it behind your head, extending it back up to work the triceps.
2. Dumbbell Triceps Kickback – Bend at the hips and extend your arm behind you while holding a dumbbell to isolate the triceps.
3. Close-Grip Dumbbell Press – Similar to a chest press, but with your hands close together to engage the triceps more.
4. Dumbbell Skull Crushers – Lie flat on a bench and lower the dumbbells towards your forehead, keeping your elbows steady to focus on the triceps.
5. Dumbbell Tate Press – Lying on a bench, hold the dumbbells with your palms facing forward and lower them towards your chest, then press up.

Biceps Exercises:

1. Dumbbell Biceps Curl:
   • How to do it: Stand with a dumbbell in each hand, arms fully extended, and palms facing forward. Keep your elbows close to your torso and curl the dumbbells up towards your shoulders. Squeeze your biceps at the top, then slowly lower the weights back down to the starting position. If you’re standing, keep your feet shoulder-width apart and knees not locked out, slight bend.
   • As you do curls, think about using your latissimus dorsi (back) and other back/chest musculature to stabilize your shoulder joint and shoulder blades. In other words, don’t be swinging your shoulder all over the places to get the dumbbell moved.​
   • (There’s a joke meme that says, “any exercise can be a lower back exercise if you do it wrong enough!” 😂 don’t make this a lower back exercise! Learn how to do it well before you try to break the rules).
   • Muscles targeted: This exercise isolates the biceps brachii, the large muscle in the front of the upper arm, and engages the brachialis and brachioradialis for stabilization.
2. Hammer Curl:
   • How to do it: Hold the dumbbells at your sides with your palms facing your torso. Curl the weights as you would in a regular curl but keep your palms in a neutral position (facing each other) throughout the movement. Slowly lower the dumbbells to the starting position. Same standing positioning as I mentioned above where you can and hip with or feet hip-width.
   • Muscles targeted: This movement emphasizes the brachialis, a muscle underneath the biceps, helping to add thickness to the arm. It also engages the brachioradialis in the forearm.
3. Concentration Curl:
   • How to do it: Sit on a bench with your legs spread apart. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh. Curl the dumbbell towards your shoulder, concentrating on squeezing the biceps at the top of the movement, and lower it slowly. If you stabilize well, you can really see how this is considered one of the most common isolation exercises.
   • Muscles targeted: This highly focused curl isolates the biceps brachii, minimizing the involvement of other muscles to help build peak contraction strength and enhance bicep definition.
4. Incline Dumbbell Curl:
   • How to do it: Sit on an incline bench with your back fully supported and hold a dumbbell in each hand, allowing your arms to hang straight down. Curl the weights towards your shoulders, keeping your elbows tight to your body, and slowly lower them back down.
   • Muscles targeted: This exercise stretches the long head of the biceps, allowing for a greater range of motion and engagement. The incline position puts extra tension on the biceps throughout the curl.
5. Zottman Curl:
   • How to do it: Perform a regular bicep curl by lifting the weights with your palms facing up. At the top, rotate your wrists so your palms face down, and slowly lower the weights in this pronated grip. Reverse the rotation on the way up.
   • Muscles targeted: This curl variation targets both the biceps and the forearms (specifically the brachioradialis), offering a balanced arm workout. The downward portion of the lift strengthens the forearms.

Triceps Exercises:

1. Overhead Dumbbell Triceps Extension:
   • How to do it: Stand or sit and hold one dumbbell with both hands overhead. Keep your elbows close to your ears, and lower the weight behind your head by bending your elbows. Extend your arms back up to the starting position.
   • Muscles targeted: This exercise targets all three heads of the triceps (long, medial, and lateral), with a particular focus on the long head due to the overhead position.
2. Dumbbell Triceps Kickback:
   • How to do it: Bend at your hips with your torso nearly parallel to the ground and hold a dumbbell in one hand. Keeping your upper arm stationary and close to your torso, extend your forearm backward until your arm is fully straight. Slowly return to the starting position.
   • Muscles targeted: This movement isolates the triceps, especially the lateral head, and works on elbow extension, which is the primary function of the triceps.
3. Close-Grip Dumbbell Press:
   • How to do it: Lie on a flat bench holding two dumbbells close together directly over your chest. Lower the weights towards your chest, keeping your elbows tucked in, and then press them back up.
   • Muscles targeted: The close grip emphasizes the triceps more than a regular chest press, particularly engaging the medial and lateral heads, while also working the chest and shoulders as secondary muscles.
4. Dumbbell Skull Crushers:
   • How to do it: Lie flat on a bench with a dumbbell in each hand. Extend your arms straight up toward the ceiling, then slowly lower the dumbbells towards your forehead by bending your elbows. Extend your arms back up to complete the rep. Your elbows will bend approximately in a 90-degree angle, give or take a few. 
   • Muscles targeted: This exercise targets the triceps brachii, especially the long head, and is excellent for building mass and strength in the upper arms.
5. Dumbbell Tate Press:
   • How to do it: Lie on a flat bench with a dumbbell in each hand, palms facing forward. Bend your elbows and lower the dumbbells towards your chest while keeping them angled inward. Push them back up to the starting position.
   • Muscles targeted: The Tate Press is an effective isolation exercise for the triceps, emphasizing the medial head and improving overall arm definition.

How to Incorporate These Dumbbell Arm Exercises

First things first, aim for great mind-muscle connection and proper form. With arm work, you’ll sometimes hear people say, “make light weight feel heavy.” This means that you’re focused on the muscular connection and recruiting as many motor units (muscle fibers and they nerves that innervate them) as possible. The lifters who get the best arm workouts are really great at focusing on the muscles, not the movement. 

Next, remember to still add in other appropriate strength training for your arms. As you can, add in body weight exercises, resistance bands, and barbell work and machines. 

Remember also to get a full upper body strength program. Add in your chest, back and shoulder work to get your other upper-body muscles. Chest muscles and back muscles need love too, especially if you’re trying to fully develop your upper body.

Dumbbell Arm Workout for Home Summary

There you have it! Some of the best dumbbell exercises for a well-rounded workout for your arms, hitting the major muscles and offering a variety of movements to build both strength and muscle tone.

If you are looking for specific shoulder exercises like the shoulder press, front raise, overhead press, lateral raise, check out this blog post for dumbbell shoulder workouts at home. 

Finally, don’t forget to also work lower body. For the best case muscular development and fitness, you’ll want to work your whole body. Here’s a great leg and glute workout that you can do with your home gym. 

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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I am republishing this as of December 2024, because I’m another year in to experimenting on how to heat a garage gym. we are starting to get down into the 30s here in Austin, and it’s enough to make all the dumbbells and barbells cold.

So, let’s get to it: here are the best ways to heat a garage gym this winter.

Some links in this post are Amazon affiliate links to products that I love and regularly use.

Heat Your Garage Gym This Winter!

Whether you live in harsher environments with more extreme weather, or farther south, the cold can present a challenge for your garage gym workouts. This isn’t you being a wuss, either; cold weather changes the game, and it’s good for you to have options on how to heat your space to a more comfortable temperature.

To make my winter garage sessions more survivable, I have added insulation to my garage walls behind new sheetrock, I insulated the door, and bought an electric heater. Worth every bit of the investment! I’ll give you all the details below.

Ways to Heat a Garage Gym in Winter

Learning how to heat a garage gym for cold winter weather is one of the best things you can do to continue making progress on your health and strength goals. Don’t skip your garage gym workout because of the cold weather!

There are several heating methods for warming your cold garage gym to a comfortable temperature in the winter months, the best way to warm your home gym this winter. Check them out below. 

Propane Heaters

Propane heaters are one of the most effective options for heating a garage in the cold weather, but they do come with down sides. 

A propane heater will put out a lot of heat and can create warm air in a large space like the whole garage, not just a corner. Most propane heaters are forced air heaters, meaning they propel air out instead of simply heating in a radiant fashion. 

Examples of propane heaters are the torpedo heaters you have probably seen in warehouse style gyms, and at the front of The Home Depot and Lowe’s in cooler months. 

You’ll need a fuel source such as a propane tank if you don’t have a gas line in your garage. 

However, the byproduct of a burning propane is carbon monoxide, so you must have proper ventilation. This part is crucial! 

You must leave the garage doors somewhat open and/or a window partially open to safely operate a propane heater. 

You should also have a carbon monoxide detector. You should have this anyway! But you should especially have it if you are using a propane heater. 

If you go this route, please research it further. It would also be a good idea to consult your local HVAC specialist first. 

If this concerns you, a better option might be a radiant heater.

Radiant Heaters and Infrared Heaters

Radiant heaters are a great heat source during the cold season. They can warm a small space or pocket of a room. Since they only radiate and do not force air out, they heat smaller areas. Infrared heaters are examples of radiant heaters. Infrared heaters can be free standing portable heaters or mounted to the ceiling to save floor space. They heat objects and people instead of heating the air around them. Depending on the size of your garage, radiant heaters might be a great option. 

Electric Heaters

Electric heaters are one of the easiest ways to heat a garage on cold days. I use an electric heater in my garage gym. It is an oil filled space heater which I put it near my squat rack, where I’ll be doing most of the work. It doesn’t dramatically heat the whole garage, but it makes the cold bearable. 

I use a DeLonghi oil filled radiator heater, which is about $100 – $150. Worth it to me. (Affiliate link).

I have two of these, one in my garage gym, and I use one inside too. It makes a room nice and cozy warm without having to raise the heat in the whole house.

You can google “best electric space heaters” to see which fits your space and budget. There will be many options and you should find many that will comfortably heat small garages. 

Mini Split Ductless Heaters

One of the most effective and convenient solutions for heating your garage gym in winter is installing a mini split. A mini split is an electric ductless heating system. They run about $1,000 and will need to be installed by a professional. These might be the best heaters, as they provide both heating and cooling, and are effective enough to combat the most extreme temperatures in cold climates, and fight off the heat in the summer. 

Mini splits will probably come with a fancy little remote control and put out all the hot air you’d like. 

Consider a mini split a complete and full heat and cold solution. It will affect your electric bill more than the smaller heaters and heating solutions, but it will be a permanent solution that will last a long time.

Other Ways to Heat a Garage Gym

There are of course other ways to heat a garage gym, including a wood stove, pellet stove or natural gas heaters. These are less convenient in a garage and more suitable for finished rooms. You would of course have to take care with these, as they have open flame. Generally I would suggest the above solutions before you use a wood or pellet stove, but if you have experience with these and can tell me otherwise, please let me know! I have admittedly lived pretty far south my whole life, and the portable electric heaters have been plenty for me. 

Insulation for Walls, Doors and Floors of Garage Gyms

One of the most effective, easy and cost saving ways to keep the cold air out is to ensure your garage is well insulated. Proper insulation on the walls, doors and floors can go a long way in holding heat in and reducing the cost of heating the garage. 

And, speaking of essentials, here are some home gym equipment essentials.

Floor Insulation

Concrete floors become brutally cold in the winter, bringing all that cold in via the floor. Laying down a solid flooring foundation is smart for any gym, for safety, preservation of your floor and sport performance.

One often overlooked benefit is that a thick floor covering will help with insulation. I recommend horse stall mats like the ones that can be found at Tractor Supply. These are 3/4 – 1” thick and do a great job of buffering the temperature of the cold floor.

You might want different thicknesses if you’re using your garage gym for different purposes. Here are more factors to consider when you are deciding how thick your gym flooring needs to be.

In the harsher winter of colder climates, some people elect to heat their garage floor. This is a more expensive and comprehensive solution, as it involves installing the heating elements into the floor. If you are considering this, do further research in finding reputable companies who specialize in heating floors.

Wall Insulation

If you are renovating the garage walls and have the opportunity to install sheet insulation, take it. That will help tremendously to keep heat from escaping in the winter. The Home Depot gives a great idea of what kind of insulation level you need, including R-values by region of the US.  Check this out if you are adding insulation. 

If you aren’t redoing the walls anytime soon, the next best thing is to insulate the garage door. 

Garage Door Insulation

There are several ways to insulate an existing garage door. The two most common are fiberglass insulation, which comes in blankets, and foam panel insulation. I bought a garage door insulation kit with sheets of fiberglass insulation and installed it myself. It was around $200 from Home Depot for my two garage doors, and was fairly easy to do. It required fitting the insulation between the garage door panels, sealing the edges with tape clips. 

I have since learned that this can get heavy because of accumulation of moisture in the fiberglass insulation, so foam panels might be a better option. Again, contact a trusted HVAC professional to help you make the right decision. Foam panel insulation also looks a bit sharper.

I don’t regret my insulation at all, and it’s effective. But, I might do it differently in the future to heat my next garage gym.

Finally, you can add weatherstripping or seal to the bottom of your garage door if you have large gaps that allow heat loss.

Related: Top 10 Benefits of a Home Gym

Dress for Cold Weather

The last thing you can do, which doesn’t involve modifying your garage, is dressing yourself for the cold weather. Invest in cold gear in layers: a base layer, an insulating layer, and an outer layer. I swear by REI merino wool socks, and thermal middle layers. 

To be fully honest with you, you need to ask your cold weather friends or google how to dress for winter weather. I do not know how, and my strategy is to avoid harsh winters. I’ve been skiing once and boy, was it a bad time. 

I was cold cold! I try every year to find better gear, but I still get cold, which is the reason I have added insulation behind my sheet rock, the garage door insulation, and a heater to my garage. 

Read also my favorite home gym organization ideas and storage solutions.

Make a Plan for Cold Weather Lifting

Make a cold weather plan so you continue getting your lifting in this winter. By adding a bit of weather stripping, insulation, and investing in the right type of heater, you can create a comfortable environment. 

You can also be strategic by warming up inside to begin the warming up/sweating process, and moving to the garage while it has had to for you, and it, to warm up.

In summary, to keep warm in your garage gym in the cold winter:

• Identify leaks in your garage
• Add weather stripping and insulation
• Purchase a good heater for your space
• Dress in layers in cold weather gear
• Start your heater in the garage gym
• Warm up inside
• Go dominate your training session!

Cold Weather Not For You?

Join me in a heated gym with infrared saunas! You can’t always out run the cold. If this is the case for you, do the next best thing and meet me at Big Tex Gym in Austin, Texas for some climate controlled personal training! 

Check out these training options here and let me know how I can help you!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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How much does a barbell weigh? There’s a short answer and a long answer, and I’ll tell you both.

(Nerd alert, I’m going to get in the weeds about barbells here! I love barbells. I collect barbells. I had a dream I had 7 more barbells as I was writing this post lol)

• Short answer: 45 pounds, or 20 kilograms. 
• Long answer: 10 pounds, 15 pounds, 35 pounds, 10 kilos, 20 kilos, 45 pounds, 70 pounds, and more. 

If you’ve ever been new in a gym, you know you have to familiarize yourself with the equipment. You’ll usually see what you consider standard barbells, and you can assume they weight 45 pounds. Most barbells do. But, there are so many specialty bars, and it seems like there are more being made every day. They’re pretty fun, too! If you’re lucky, you’re in a gym that has many of these barbells, so you can play with them all. 

Check out this guide so that you can distinguish different types of bars and know the weight of the barbell you’ll be training with.

How Much Does a Standard Barbell Weigh?

As I mentioned above, the most common barbell weighs 45 pounds, which is about 20 kilograms. Twenty kilograms equals 44.1 pounds, but most everybody says 45. Most Olympic barbells and power bars weigh this. If you’re in commercial gyms or mainstream big box gyms, this is probably what you’ll encounter. Unless it is notably different in size or is marked, you can probably safely assume a bar is 45 pounds. 

Note that sometimes a bar is called a standard bar, and this is the skinny bar that you can buy from Academy or Dick’s Sporting Goods. These have a small diameter and don’t weight 45.

When you hear people colloquially say “standard bar”, it usually means what is generally found in gyms. Those are 45 pounds.

Marking Barbells

You’ll see that some gyms mark barbells with different colored tape on the collars. This helps distinguish which bar is which. I don’t think there is a standard across gyms in America for barbells colors, but please correct me if I’m wrong. 

For example, at Big Tex Gym where I train my clients now, the squat bar is labeled in yellow tape. The deadlift bars are labeled red, power barbells are labeled blue. Bent or damaged bars are labeled with gray. These are nice to keep around too, in case you are doing rack pulls or other lifts that are hard on the bar. This way you can use the gray bar and not ruin a $850 Eleiko. 

If you’re doing a heavy bench press or squat though, you do NOT want the bar to rotate in your hand because you unknowingly loaded up a bent bar. This is also why I chase down people who are abusive to bars in the gym. If I’ve done that to you, sorry not sorry. 

Different Types of Barbells

There are sooo many different types of barbells! I LOVE this, because it’s cool for the barbell to fit your specific lift and your specific goals. There are squat bars, deadlift bars, training bars, cambered and bent bars, bars in other atypical shapes, and many more. They began as a straight metal bar, but there are so many variations now! Each of these bars has a different purpose and was created for a specific reason. It makes sense to know the use of a bar and the weight of a barbell before you get started training with it.

Olympic Barbells

A standard Olympic barbell is 45 pounds, typically has knurling for your grip but no center knurling, and spins really well. This is crucial for the Olympic lifts, since the clean requires the bar come into contact with the skin around the collarbones, neck and shoulders. An exception to this weight is that women’s bars for Olympic lifting are 15 kilos, which is about 33 pounds. Women’s bars are a bit thinner diameter too (25mm verses the men 28mm), which allows people with smaller hands to grip it better. Women can choose to train with a standard weight bar, but should train with the women’s barbell if they are training to compete. The International Weightlifting Federation uses women’s bars in all competitions.

Powerlifting Barbells

A straight barbell with good knurling, a power bar is probably the most common type of barbell outside of just regular barbells that are sold en masse from Amazon, etc. Power bars have great knurling both for grip, and center knurling for back squats. 

To my knowledge, no powerlifting federations use different bars for men and women. The International Powerlifting Federation, USA Powerlifting (USAPL), and others do not use gender specific bars. 

Here’s a list of various types of barbells commonly found in gyms and their uses:

1. Olympic Barbell

• Weight: 20 kg (44 lbs) for men, 15 kg (33 lbs) for women.
• Length: Typically 7 feet (84 inches).
• Use: Designed for Olympic weightlifting movements like the snatch and clean & jerk. The barbell has rotating sleeves for smoother lifts. It should go with out saying, but Olympic-style lifts should be performed with Olympic bars and Olympic plates.
• Features: Knurling for grip, whip (flexibility), and rotating sleeves for dynamic lifts.

2. Powerlifting Barbell

• Weight: Typically 20 kg (44 lbs).
• Use: A power bar is specifically for the big three lifts in powerlifting—squats, deadlifts, and bench presses.
• Features: Stiffer (less whip), more aggressive knurling, and usually no rotating sleeves (or less rotation).

3. Trap Bar / Hex Bar

• Weight: Typically 45-70 lbs, depending on the model.
• Use: Primarily used for deadlifts, shrugs, and farmer’s carries. The lifter stands inside the bar, allowing for a more neutral grip and upright posture during lifts. This makes the deadlift a bit less of a hinge, and slightly more like a squat. This uses your lower back a little less since you won’t have to hinge as much. Some people find they can use heavier weights here too.
• Features: Hexagonal or trapezoidal shape with handles on either side. There are many different manufacturers of these and they all have a unique shape.

4. EZ Curl Bar

• Weight: Typically 10-15 lbs.
• Use: Primarily used for biceps curls, triceps extensions, and other arm exercises. The wavy design of ez-curl bars reduces strain on wrists.
• Features: Shorter length and wavy shaft. The EZ bar is easy to grip. Since it’s not as long, it doesn’t hold as much weight. That’s typically not a limitation on biceps curls, though.

5. Swiss Bar (Multi-Grip Bar, Football bar)

• Weight: Typically 35-55 lbs.
• Use: Allows for multiple neutral grip positions, used for pressing movements (bench press, overhead press), and rows. Great for reducing stress on shoulders and wrists. This is pretty much a press and bench press bar. You won’t do lower body lifts with this.
• Features: Multiple parallel handles for different grip options. 

6. Safety Squat Bar

• Weight: Typically 60-70 lbs.
• Use: Designed for squatting, especially for those with shoulder mobility issues. The bar has padded shoulder rests and handles for easier squatting without shoulder strain.
• Features: The weight distribution is more forward, making the squat more quad-dominant.

7. Deadlift Bar

• Weight: 20 kg (44 lbs).
• Use: Specifically designed for deadlifting, this barbell has more flex (whip), allowing the lifter to pull more weight before the plates leave the ground.
• Features: Longer and thinner than a standard bar, with aggressive knurling for a better grip. The longer sleeve on this bar (the end of the bar) allows for very heavy loads, and can stand up to a huge total weight. The length of the barbell is something to consider if you have a home gym or garage gym. I love the whippy bar though. It’s fun to pull with!

8. Cambered Bar

• Weight: Typically 60-70 lbs.
• Use: Primarily used for squats and good mornings. The cambered shape of the bar shifts the weight distribution, making the movement more challenging for stabilizers.
• Features: A distinctive downward curve on the barbell, often with handles.

9. Log Bar (Log Press Bar)

• Weight: Typically 70-100 lbs.
• Use: Common in strongman training for overhead pressing movements.
• Features: Large, cylindrical shape with neutral grip handles in the center.

10. Axle Bar (Fat Bar)

• Weight: Varies, often around 45 lbs.
• Use: Used for grip strength training, overhead presses, deadlifts, and rows.
• Features: Thicker diameter than a standard barbell (usually 2 inches or more), making it harder to grip.

11. Technique Bar

• Weight: Typically 5-15 lbs.
• Use: Used to teach and practice proper lifting technique, especially for beginners or those recovering from injury.
• Features: Lighter weight than standard barbells, with the biggest difference being that they are often made from aluminum or other lightweight materials.

12. Women’s Olympic Barbell

• Weight: 15 kg (33 lbs).
• Length: Typically 6.5 feet (79 inches).
• Use: Designed for Olympic lifting for women, with slightly smaller diameter and length compared to the men’s version. 
• Features: Same rotating sleeves and knurling as the men’s barbell but with smaller dimensions. The diameter of the bar helps with grip.

13. Squat Bar

• Weight: 25 kg (55 lbs).
• Use: Specifically designed for squats. These bars are stiffer and usually longer to accommodate wider grip positions. 
• Features: Stiff bar, aggressive knurling, and a thicker diameter. A squat barbell can accommodate a huge amount of weight; load capacity is insane.

14. Buffalo Bar (Bowed Bar)

• Weight: Typically 45-55 lbs.
• Use: Mostly used for squatting, this bar has a slight curve that reduces strain on the shoulders and elbows, making it ideal for lifters with shoulder mobility issues.
• Features: A curved barbell that allows for more comfortable squatting or bench pressing.

15. Short Barbell

• Weight: 25-35 lbs.
• Use: Used in smaller spaces or for specific exercises like curls or presses where a full-length barbell is unnecessary. These are also great for home gyms or garage gyms when you don’t have a ton of room and don’t want to put holes in your walls.
• Features: Shorter than a standard barbell, often around 5 feet in length.

16. Youth Barbell

• Weight: Typically 10-15 lbs.
• Use: Designed for younger or smaller lifters to practice technique and build strength. This allows training plates and lighter loads to be used. Training plates are important because they are the same size as 45 pound weight plates, so people who can’t quite deadlift 135 (bar + two 45 pound plates) can still learn the deadlift with the exact same form.
• Features: Lighter and shorter than a standard barbell, often made of lightweight materials like aluminum. The lifter can develop strength here and add additional weight until they are able to use a standard barbell weight.

​What Weight Barbell Should You Use?

Probably 45 pounds. If that is challenging for you, use a shorter barbell or training bar. Find the right weight for you, one where you can lift well for 8+ reps. If you have general fitness goals like getting stronger, toning up, losing weight and getting fitter, you can use pretty much any kind of bar. Traditional barbells are a great tool for so many uses, and various exercises. Don’t feel like you can’t make progress without all the fancy bars! Use proper form and work hard, and you’ll go far on your fitness journey. 

If you have a home gym or garage gym, check out this article about how to maximize your gym organization, and how to store barbells.

One more common question I get is about smith machine bars and how much they weight. Smith machines, where the bar is on a guided track, vary widely. The Smith machine bar can be completely counterbalanced so that it weights nothing, or it can be closer to 45. Know this as you approach any smith machine, and be prepared for it to be heavy just in case. If that makes you nervous, just ask someone who works there. Most of us who work in gyms are equipment nerds and fitness enthusiasts who would be so happy to help you. 

However. It’s more FUN to use specific bars 🙂 but you can use any. If you have sport specific goals like competing in Olympic lifting competitions or powerlifting, then I would suggest finding a local gym or power gym for your strength and conditioning goals. The wide variety of specialty barbells allows for specific training adaptations depending on your goals and needs. Each barbell type is designed to optimize performance and comfort for specific lifts and training styles.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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Home gym ideas, garage edition! Home gyms are the most fun! I am a huge proponent of having your own home gym, whether it’s in a spare room, a back yard shed, or in your garage.

People get caught up in the pros and cons of a home gym, or a garage gym vs gym membership, or what’s the best equipment for home workouts? There are a million answers to these questions, and the good news, there are lots of ways to get it right! 

If you need home gym ideas, garage gym ideas, or just want to brainstorm, please read along! You are truly only limited by your imagination! And maybe budget, but we’ll address that too. 🙂

Some links in this post are Amazon affiliate links to products that I love and regularly use.

I have put quite a bit of effort and investment into my garage gym. I have a two-car garage, and though I have somewhat limited space, I can park my truck in one side, and house all my home gym equipment on the other. It allows for me to use my own garage gym for good workouts, and active lifestyle, and spending time in a private space. Sometimes there are just so many people out there in public gyms, you know? 🙂

The great thing is that this also allows me to maintain my own equipment. I buy quality equipment and treat it well. After all, I intend to use it for a long time! 

Build Your Dream Garage Gym

The best thing about the millions of options when building your home gym is that you can perfectly and precisely tailor it to you. I encourage you to think about what would be the most fun thing for you to be able to train at home. What would be the best thing that you look forward to having the freedom to do in the comfort of your own home? 

That seems easy enough, but sometimes it’s hard to think that big, or get that creative! That’s ok! Just start thinking on that as you read the following ideas for how to make your home gym or garage gym the best facility for you!

Why Should You Have a Home Garage Gym? 

• No commute! 
• Save time! 
• No waiting for equipment! 
• No weirdos! (Unless you invite them over)
• Nobody else’s sweat!
• No distractions! 
• All the equipment you have picked! 
• Your own music! 
• Your own lighting! 
• Solitude! Or, invite your friends!

I could go on about what makes a garage gym so great! The convenience of skipping the commute and time can really increase your consistency in training. You can really find tune all the details of your gym too: like I mentioned, the music decisions are yours. You can put the fans and heaters on how you’d like. No weather’s going to stop you from training! 

Of course, a garage home gym is private and comfortable too. You can really focus on your own workouts without the distractions of a public commercial gym. 

Notice I didn’t say this really saves you money, because it can really put a dent in your fun budget, if you know what I mean. It saves you so much time! But not much money. Yes, if you forego your gym memberships, you’ll save a bit of that recurring cost. And weights last forever; if you take good care of your equipment, you can pass it on to your grand kids, and I’m not exaggerating. 

Probably most importantly, having a dedicated workout space at home encourages a healthy lifestyle, making it easier to integrate exercise into your daily routines. This is probably the most important thing for building your health, strength, and reaching your fitness goals.

What Is Your Training Style?

Alright, let’s get down to details. As you read this, consider what equipment you need for your home garage gym. Remember that question I asked, about what would be the best thing you can have readily accessible, to train with? That’s what we need to think about now. Are you a cardio, high reps, high volume kind of exerciser? If so, you might be able to build your dream garage gym space with floor mats, resistance bands, jump ropes and some light dumbbells or kettlebells. If this is your style of activity, you just need extra space to do your work. 

If your idea of an awesome workout is a powerlifting style training session, then you’ll need a squat rack, lots of metal plates, and a good barbell or two. Similarly, if you’ll be doing Olympic lifting/weightlifting, you’ll need a quality barbell, bumper plates, and some open space to move around as well. 

If you are training primarily for hypertrophy or physique goals, then you’ll want free weights, resistance bands, and maybe a few specialty pieces of equipment. You might not need a full power rack but you’ll need more weights than people who are primarily working conditioning or cardiovascular training. 

Finally, the more athletic your goals are, the more floor space you will need. If you can open your garage door, you can open up a small space for a little more room. That might help expand your training options.

Home Gym Ideas for All Training Styles

Before we get into specifics, let’s talk about the kinds of equipment you’ll need that will apply to all kinds of training. In a nutshell, this means:

• safe and durable flooring
• storage space
• good quality exercise equipment

Flooring For Your Home Gym

When building a home gym, choosing the right flooring is crucial for protecting your equipment, reducing noise, and ensuring safety. Most garages have concrete flooring, so it’s particularly important to add some kind of protective layer. Here’s why and what to consider:

Why You Need Mats or Flooring Over Concrete:

1. Shock Absorption: Concrete is hard, offering no cushioning. Using mats or gym flooring will absorb impact from exercises like lifting weights or jumping, which can reduce the risk of injury and protect your joints.
2. Protect Equipment: Dropping weights on concrete can damage the equipment and the floor itself. Mats help to cushion the impact and prevent damage.
3. Noise Reduction: Mats can help reduce noise when moving or dropping weights, which is particularly useful if your gym is located near living spaces.
4. Comfort: Mats provide a more comfortable surface for exercises like yoga, stretching, or bodyweight workouts.
5. Anti-Slip Surface: Concrete can be slippery, especially if you sweat during workouts. Mats with textured surfaces provide grip and reduce the risk of slipping.

Recommended Types of Flooring for Home Gyms:

1. Rubber Flooring:
   • Durability: Rubber is the most common material used in gym flooring because it’s durable and provides good shock absorption.
   • Thickness: Thicker rubber (8mm to ¾ inch or more) is ideal for heavy lifting areas, while thinner rubber (6mm) works for cardio and general fitness areas.
   • Rolls or Tiles: You can buy rubber flooring in rolls (for covering large areas) or tiles (for more customizable spaces). Tiles are easier to install.
2. Foam Mats:
   • Lightweight Use: Foam tiles or mats are great for light exercises like yoga, stretching, or bodyweight exercises but not recommended for heavy weights as they may dent or wear down.
   • Interlocking Design: These mats usually have an interlocking puzzle design, making them easy to install and replace if damaged.
3. PVC or Vinyl Flooring:
   • For Multipurpose Areas: These materials offer a more polished look and are durable. They are good for areas used for multiple purposes beyond just fitness (e.g., garages).
   • Less Shock Absorption: They aren’t as shock-absorbent as rubber but are good for areas where you won’t be dropping heavy weights.
4. Horse Stall Mats:
   • Cost-Effective Option: These are thick, durable rubber mats commonly used in gyms. They are cheaper than gym-specific rubber flooring but offer similar protection.
   • Size: They typically come in larger 4’x6’ sections and can cover a significant area.

What to Consider:

• Thickness: For weightlifting or using heavy equipment, go for 8mm or thicker rubber mats. These are a bit more heavy duty. If you’re doing mostly cardio, bodyweight exercises, or lighter weight training, 6mm to 8mm mats should suffice.
• Area of Use: You can use thicker mats in specific areas where you do heavy lifting and thinner, less cushioned mats for stretching or cardio zones.

If you have a concrete floor, rubber mats or horse stall mats are highly recommended to prevent damage to the concrete and equipment, as well as to provide better comfort and shock absorption.

I have stall mats from Tractor Supply. You can also get good mats from Home Depot or Amazon. 

Equipment Storage

Organizing a garage space/home gym efficiently is key to keeping your workout space functional, safe, and clutter-free. Here are some essential storage solutions for common gym equipment, including barbells, plates, and accessories:

1. Barbell Storage

• Vertical Barbell Holder (Barbell Rack): These hold barbells vertically to save floor space. They typically hold multiple barbells (2, 4, or even more). This type of storage also protects the barbell’s knurling and keeps them from rolling around.
• Horizontal Wall-Mounted Barbell Rack: Also called barbell gun racks, these racks mount on the wall and hold the barbells horizontally. They’re great if you have more wall space and want easy access to the bars.
• Floor-Mounted Barbell Rack: If you don’t want to mount anything on the wall, floor racks can store barbells horizontally on the ground. Some also come with additional storage for other equipment like plates or collars.

2. Weight Plate Storage

• Plate Tree (Vertical Plate Storage): A plate tree is a vertical storage unit with arms for organizing different-sized plates. It keeps your plates off the floor and makes them easy to access.
• Wall-Mounted Plate Storage Pegs: If you want to save floor space, wall-mounted pegs allow you to store your weight plates on the wall. They are especially helpful for keeping bumper plates organized.
• Power Rack with Plate Storage: Many power racks come with built-in plate storage attachments, so you can store your plates right on the rack without needing additional equipment.
• Rolling Plate Rack: This mobile storage option is great for easily moving weight plates around the gym, especially if you have a larger space.

3. Dumbbell and Kettlebell Storage

• Dumbbell Rack: A 2- or 3-tier dumbbell rack is essential for keeping your dumbbells organized. They’re available in different sizes depending on how many dumbbells you have.
• Kettlebell Rack or Shelf: Kettlebells can be stored on either a dedicated rack or a multi-purpose shelving unit. Some racks have flat shelves to accommodate various sizes.
• Wall-Mounted Kettlebell Hooks: If floor space is limited, you can install wall-mounted hooks specifically designed to hold kettlebells.

4. Resistance Bands and Small Accessories

• Wall-Mounted Pegboard: A pegboard with hooks is perfect for storing resistance bands, jump ropes, collars, lifting belts, and other smaller accessories. It keeps them organized and easy to access. Bands are crucial for back exercises, which are sometimes harder to do at home.
• Over-the-Door Storage Rack: These racks have hooks or mesh compartments to store bands, towels, or smaller gym items, and they can be easily hung over a door in your gym.
• Storage Bins or Baskets: Stackable bins or baskets can store miscellaneous items like foam rollers, yoga blocks, or smaller pieces of equipment.
• Drawer Units or Shelves: Small drawer units or shelves can help keep accessories like chalk, wrist wraps, lifting straps, and other items organized and easy to reach.

5. Medicine Ball and Slam Ball Storage

• Ball Rack: A vertical or tiered rack designed to hold medicine balls, slam balls, or wall balls can keep these pieces organized and prevent them from rolling around.
• Wall-Mounted Ball Storage: Wall-mounted holders are also an option to keep balls off the floor and save space.

6. Storage for Mats and Foam Rollers

• Wall-Mounted Mat Hooks: Mats can be hung on hooks or rails to keep them off the floor and to ensure they don’t take up unnecessary space.
• Foam Roller Stand or Wall Rack: You can get a small rack or holder that keeps foam rollers standing upright. Some wall-mounted racks can also hold rollers alongside mats or bands.

7. Power Rack Storage Attachments

• Power Rack Storage Attachments: Many modern power racks offer attachment options for storing accessories like resistance bands, weight plates, barbells, or even landmine attachments. This can maximize space and reduce clutter in your gym.

8. Wall-Mounted Shelves or Cabinets

• Multi-Purpose Shelving: For items like water bottles, towels, or tech (phones, headphones, etc.), wall-mounted shelving units or cabinets can keep everything tidy and off the floor.

9. Collar and Clip Storage

• Magnetic Wall Mounts: Magnetic storage solutions for collars and clips can attach them directly to a rack or the wall, making them easily accessible.
• Small Hooks or Bins: You can also use small hooks or bins specifically for your collars, which can be mounted on a wall or attached to a rack.

10. Multi-Purpose Storage Benches

• Storage Bench: A flat or adjustable bench that doubles as a storage compartment can hold smaller equipment like resistance bands, wraps, or dumbbells. This is a great way to save space while adding utility to your bench.

Whether you are training for specific competitive goals, or training to increase health of fitness, there are some pieces of equipment you will need regardless. In various strength training disciplines like powerlifting, Olympic weightlifting, bodybuilding, and general strength training, several pieces of equipment are essential, despite the differences in technique, goals, and training styles.

Here’s a list of equipment that is commonly used across these disciplines:

1. Olympic Barbell

• Description: The Olympic barbell is a staple across almost all forms of lifting. It typically weighs 20 kg (45 lbs) for men and 15 kg (33 lbs) for women. The sleeves of the bar rotate (bearings or bushings), which is crucial for exercises like cleans and snatches.
• Use Across Disciplines:
  • Powerlifting: Used for squats, bench press, and deadlifts.
  • Olympic Lifting: Central to movements like the snatch and clean & jerk.
  • Bodybuilding & General Strength: Used for a wide range of compound and isolation exercises.

2. Weight Plates (Bumper Plates or Metal Plates)

• Description: Plates are needed to load the barbell, and they come in different materials. Bumper plates are rubberized and designed to be dropped safely, while metal plates are often used for powerlifting and bodybuilding.
• Use Across Disciplines:
  • Powerlifting: Metal or iron plates are typically used for precise weight loading in squat, bench, and deadlift.
  • Olympic Lifting: Bumper plates are essential to allow for the bar to be safely dropped during cleans, snatches, and jerks.
  • General Strength & Bodybuilding: Both types are used depending on the exercise and preference.

3. Squat Rack / Power Rack

• Description: A sturdy frame with adjustable safety bars and pins for holding the barbell at different heights. This allows for safe squatting and other lifts like bench presses and overhead presses. The best squat racks are heavy, sturdy, and safe. If you don’t want a whole squat cage or power rack, you can use a squat stand.
• Use Across Disciplines:
  • Powerlifting: Essential for squats and often for bench press.
  • Olympic Lifting: Often used for squats (front and back) as part of strength development.
  • General Strength & Bodybuilding: Used for squats, presses, and even pull-ups if it has a bar attachment.

4. Weightlifting Shoes

• Description: Specialized shoes with a raised heel that helps lifters maintain better form, especially in squats and Olympic lifts, by allowing for better ankle mobility.
• Use Across Disciplines:
  • Powerlifting: Often used during squats for improved depth and form.
  • Olympic Lifting: Essential for snatches, clean & jerks, and squats.
  • General Strength: Some lifters use them for squats and overhead presses.

5. Chalk

• Description: Lifting chalk (magnesium carbonate) helps to improve grip by reducing sweat on the hands.
• Use Across Disciplines:
  • Powerlifting: Common for deadlifts and other heavy lifts to enhance grip.
  • Olympic Lifting: Essential for cleans, snatches, and jerks.
  • General Strength & Bodybuilding: Used by some lifters for grip-intensive exercises like deadlifts or pull-ups.

6. Lifting Belt

• Description: A weightlifting belt helps stabilize the core and reduce stress on the lower back by providing intra-abdominal pressure during heavy lifts.
• Use Across Disciplines:
  • Powerlifting: Heavily used for squats and deadlifts.
  • Olympic Lifting: Some lifters use it for clean & jerk or snatch, especially during heavy sets.
  • General Strength & Bodybuilding: Optional but commonly used during heavy compound lifts like squats and deadlifts.

7. Collars/Clips

• Description: Collars or clips secure the plates on the barbell to prevent them from sliding off during lifts.
• Use Across Disciplines: Used universally across powerlifting, Olympic lifting, bodybuilding, and general strength training to secure weight plates during lifts.

8. Bench

• Description: A flat or adjustable bench is used for exercises like the bench press and a variety of other pressing and pulling exercises. I have a bench from Sorinex and a bench from Fringe sport. I love both. 
• Use Across Disciplines:
  • Powerlifting: Essential for the bench press.
  • General Strength & Bodybuilding: Used for bench press, incline press, dumbbell exercises, and more.

9. Resistance Bands

• Description: Bands add resistance or assistance in lifts. They can be used for mobility work, warm-ups, or to change the resistance curve of an exercise (accommodating resistance).
• Use Across Disciplines:
  • Powerlifting: Used for accommodating resistance (e.g., banded squats, deadlifts) or warm-ups.
  • Olympic Lifting: Often used for mobility work or warm-ups.
  • General Strength & Bodybuilding: Common for warm-ups, mobility, or even adding resistance to lifts.

10. Kettlebells and Dumbbells

• Description: While barbell training is central, kettlebells and dumbbells are used to supplement training and for accessory work.
• Use Across Disciplines:
  • Powerlifting: Used for accessory exercises like rows, lunges, and presses.
  • Olympic Lifting: Often used for mobility and supplemental strength training.
  • Bodybuilding & General Strength: Common for hypertrophy work and targeting smaller muscles.

11. Pull-Up Bar

• Description: A pull-up bar is a versatile piece of equipment for bodyweight exercises, often included as part of a power rack.
• Use Across Disciplines:
  • Powerlifting & Olympic Lifting: Used for accessory back and grip work.
  • General Strength & Bodybuilding: Common for pull-ups, chin-ups, and core exercises.

While each lifting discipline has its unique requirements, these pieces of equipment serve as a foundation for strength training across the board, allowing for versatile and effective workouts regardless of the specific focus.

Related: how to heat a garage gym in the winter

​Home Gym Ideas: Garage Decoration

The best part about getting a good workout in your own garage gym is that you are in charge of every last thing. You can take an empty garage and make it the best home gym ever. Hang your motivational posters, decorate your garage walls, and hang that American flag. Play your loud music, crank the air conditioning if you’ve installed one. 

These are some of the best garage gym ideas I have! Let me know if I’ve missed an essential piece of equipment, of a fun way you’ve built up your own gym. Happy training in your own garage gym! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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  SummerStrong 18 at Sorinex Headquarters
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  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises