When it comes to working out in the gym the selection of your equipment truly makes a difference in how you grow muscle. Let’s dive in below and compare cable vs dumbbell exercises and which builds muscle faster.
Two staples in the gym include the cable machine and dumbbells. While both options work towards the same goals, each excel in a different areas of fitness. Of course, each option allows for muscle growth and can deliver results, but when compared to each other, is there really much of a difference?
Let’s compare cable vs dumbbell exercises and how each one can contribute to muscle growth and strength. First, let’s look into each piece of equipment and give more background into their functionality. 
What do Cable Machines Offer?
Cable machines offer functionality above all else. One machine can cover a wide range of exercises and cover a high amount of weight for heavy lifters.
The cable machine is a favorite among many athletes in the gym because it lets you work freely in any range of motion you want without sacrificing effort. In this way, cable machines are very comparable to dumbbells, especially since they provide a free weight kind of feel.
The constant tension in cable machines works muscles in various ways. You can focus on concentric muscle action during the shortening phase and eccentric actions during the lengthening portion. Lastly, cable machines are great for isometrics, especially if you hold the resistance at a single spot. The versatility of a cable machine can make this one of the most functional options in the gym for muscle growth. 
What are the Benefits of Dumbbells?
Dumbbells are a staple in the gym for many athletes. They are ideal for working through any range of motion without any restrictions. Since it allows for a full range of motion, dumbbells are ideal for establishing stabilizing muscles to support the body throughout the range of motion.
Using dumbbells is very easy in any situation. They are great for in-home gyms where space may be limited, virtually present in any settings that contains fitness centers so most hotels should have them, and do not require much experience.
[wpcode id=”229888″]Building muscle with dumbbells is highly efficient provided the programming is spot-on. With a sound muscle building program in place, the use of dumbbells is a preferred option for many athletes. You can utilize all muscle actions with dumbbells, but this piece of equipment is ideal for concentric movements.
Comparing Cable vs Dumbbell Exercises for Muscle Growth
When comparing cable vs dumbbell exercises, it is best to give an analysis of each exercise, with an overall verdict of which is best. Let’s take a closer look at exercises that can be performed on each piece of equipment.
- Bicep Curls. One of the most common exercises in the gym, the bicep curl, can be performed using both pieces of equipment.
- Cable Machine: The continuous tension on the concentric phase can really hit the long and short heads and adding a squeeze can add a little extra to the exercise. Lowering the weight back down slowly can target the biceps eccentrically, making this a dual threat.
- Dumbbells: The ease of use when it comes to a dumbbell bicep curl is above all else. The concentric phase allows for a more natural approach to this lift and lowering slowly down works the muscles eccentrically.
- Verdict for Muscle Growth: The cable machine has far more potential, especially for seasoned veterans with spot-on form.
- Laterally Shoulder Abductions. The shoulder abduction is great for working the medial deltoid and can target the anterior or posterior portions as well.
- Cable Machine: The constant tension of a cable machine makes the shoulder abduction exercise tough for this piece of equipment. Anyone not familiar with this exercise should start off on the lighter side until the expertise is there.
- Dumbbells: The shoulder abduction is typically more comfortable when using dumbbells. While you can go light with this lift, the ability to go heavy is more reasonable without risking injury.
- Verdict for Muscle Growth: Dumbbells win here since the cable machine might increase the risk of injury. Using dumbbells makes this lift feel more natural and muscle growth is streamlined in this method.
- Triceps. This is vaguely labeled since working the triceps with each piece of equipment will be different.
- Cable Machine: Working the triceps with this equipment typically is a preferred option for many. Triceps press downs allow for a full extension of the elbow, which hits the full range of motion for each muscle head. Utilizing the cable machine for press downs also works the core and stabilizing muscles, making this a highly effective exercise for any workout.
- Dumbbells: The use of dumbbells for triceps involves overhead skull crushers, triceps overhead extensions, or press backs with a bench. Certainly working the triceps using dumbbells is more advanced, as the single-arm nature of these exercises requires strength and focus.
- Verdict for Muscle Growth: The cable machine is ideal for fast muscle growth. You can get full extension with triceps pulldowns to ensure each muscle head is being worked for a longer duration.
- Bench Press. While the gold standard is typically the standard bench, the use of a cable machine or dumbbells make great alternative options.
- Cable Machine: Grab a bench, slide it over, and position it so that each hand grip is equidistant from each side. While a cable machine offers great versatility and can be an excellent option, the set up can be burdensome. If you go to the great lengths for this, you still get the constant tension through concentric, eccentric, and isometric phases, which allows for fast muscle growth.
- Dumbbells: Just grab your dumbbells and maybe get a spotter. That’s it. The dumbbell bench press is an excellent and easy option for working the pecs and the isolation of this muscle group makes this an excellent choice for developing a strong chest.
- Verdict for Muscle Growth: Dumbbells, hands down they are easier to just grab and go and the results are excellent.
- Rows/Back. The posterior muscles cover a large area of the body. The traps, rhomboids, and Lats all can handle heavy weight with dedication.
- Cable Machine: If working your back is on your radar, then you will want to become familiar with pulling exercises on the cable machine. The cable machine is hands down excellent for the back and the seated row and Lat pulldowns are two options that can grow muscle fast.
- Dumbbells. Working the back using dumbbells is more limited, as many posterior muscles require pulling motions. Dumbbell rows, shoulder shrugs, and high pulls are some good options that can work the back.
- Verdict for Muscle Growth: The cable machine wins here as it allows for more versatility and better range of motion.
Conclusion
Comparing cable vs dumbbell exercises is like many fitness topics and depends on variables. Cable machines are excellent for posterior muscles and exercises to isolate muscles for fast growth. On the other hand, dumbbells allow for movements that are specific, controlled, and work stabilizing muscles.
While each piece of equipment offers its benefits, it seems that one has more benefit than the other. The cable machine offers a large versatility when it comes to exercise selection, but it seems that dumbbells may be more appropriate for a wide range of people.
Athletes can utilize dumbbells in various programs that involve high intensity interval training, concentric and eccentric movements, as well as hypertrophy training. If your program is designed for fast muscle growth, consider utilizing dumbbells over the cable machine.
