Arab British Academy for Higher Education Free Weights vs. Machines
Free weights provide a more complete workout. However, they also require more
expertise in their use. When lifting free weights like barbells and dumbbells, not only
is the prime mover or Agonist being worked but all the muscles responsible for
stabilizing the joint. The result is to increase the strength of the stabilizer muscles.
Greater care is required when using free weights. Improper technique can result in
injury to the user or bystander if the weights are dropped.
It is important to remember to enlist the aid of a spotter whenever free weights are
raised over the head. A spotter's responsibility is to insure the safety of the user
during the execution of the exercise. The spotter must observe the condition of the
user and try to anticipate exhaustion. The spotter must also insure that balance and
an even lift is executed, that proper breathing technique is adhered to and that proper
form is being executed by the user. A spotter's strength is not as important as his or
her vigilance.
Machines provide a safer workout than free weights. Machines also specifically
target a particular muscle automatically. It's harder to cheat during an exercise by
incorporating unintentional muscle groups. However, since lateral movement is
generally restricted, machines do not provide as complete a workout.
When lifting overhead with machines, a spotter is not necessary since the weights
are confined to a rack and not directly overhead. Some machines are not adjustable
for height or length of limbs on an individual basis. This can cause poor fit and even
undue stress on joints when the supporting pressure incorrectly applied. The Biceps
Curl and Triceps Concentration machines in many gyms are not adjustable and may
cause undue stress on elbow joints instead of applying pressure to the back of the
upper arm along the triceps.
In summary, free weights provide the best workout when a spotter is available and
proper lifting technique is executed. In contrast, machines provide a better workout
than could be safely achieved using free weights when a spotter is not available.
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