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Dumbbell Safety & Form Tips

Ron Jones-1-Arm Dumbbell Back Row
"Dumbbells are smart if you know what you're doing!"

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Follow these guidelines for optimal safety and efficiency when using dumbbells (DBs).

  • Eliminate trip hazards by keeping DBs off floor. Rack DBs from light to heavy.  Lighter DBs start on top left.

  • If applicable, place DBs with “weight label up” so others can quickly see poundage.

  • Keep “wrists straight” when using DBs to minimize strain on carpal tunnel areas.

  • When lifting heavier DBs off bottom shelf, use legs so you do not strain your back!

  • DBs are great for strength training but require more shoulder stability to use.  Start light and slow until you can safely progress.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-06)

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Corporate Wellness · Consulting · Health Promotion