Dumbbell Exercises and Safety Tips

Dumbbell Safety Tips

• Always have someone spot you at all times, no matter how heavy the weights
• Always consult a doctor or fitness professional before beginning a new exercise routine
• Always stretch or warm up before starting an exercise routine
• Always start with light weights and learn how to do the exercises properly with correct form before moving to heavier dumbbell weight sets

Postural Guidelines

Exercising in proper postural alignment will increase your workout's effectiveness and substantially decrease your likelihood of injury. Follow these steps for proper posture.

1. Make sure your head is parallel to the ground and centered over your shoulders.
2. Bring your chest up.
3. As you bring your chest up, your shoulders must relax and not go up. Therefore, relax your shoulders down and back.
4. Tighten your abs by pulling your belly button to your spine.
5. Align your knees with your second and third toes.
6. Make sure your knees are not locked. There must always be a slight bend in them.
7. Stand with your feet spaced comfortably apart (usually hip width).
8. Stand with your body weight placed at the mid points of your feet.

Dumbbell Workout Exercises

The following exercises are a few of the most common and easy to learn dumbbell exercises.

1.) Biceps

Hammer Curls - Stand with your legs and grip spaced shoulder width apart. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides. With your thumbs pointed forward, lift the weight directly up. Stop when the weight is 90° from your elbow joints and reverse the motion back down. Lower the weight down, stop just before your elbows are straight and then reverse the motion back up.

2.) Triceps

Press – Lie flat on your back on a bench.  Keep your abdominal muscles tight, chest up, and elbows stable.  While keeping your elbows in and under control, lower the weight down to your forehead.  Stop when the weight is one inch away from your head and reverse the motion back up.  Push the weight up, stopping just before your elbows are straight and then reverse the motion back down.

3.) Shoulders

Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. Be sure you are pressing straight overhead as the tendency is to move at a diagonal.

4.) Chest

Chest Press – Lie on a bench flat on your back.  Keep your abdominal muscles tight, shoulders down and chest up.  Push the weight up while focusing on bringing your elbows together.  Stop just before your elbow joints are straight and reverse the motion down.  Lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion back up.

5.) Legs

Lunges – Stand with one leg forward and one leg back. Your focus should be on splitting the weight evenly between your legs.  Keep your abdominal muscles tight, knees bent and chest up. Slightly move your hips back (like you are sitting down in a chair) and squat directly down. Stop where your feel comfortable (try not to let your back come forward) and push the weight directly back up. Stop just before your knees are straight and reverse the motion back down.