Pre-training preparation

Choose the right dumbbell weight: For beginners, it is recommended to choose a lighter dumbbell, such as 2-5 kg, in order to master the movement skills and avoid injury. As you gain strength, gradually increase the weight.

Warm-up exercise: Before using dumbbells, warm up fully, such as fast walking, jumping jacks, high leg lift, etc. 5-10 minutes to move joints, improve muscle temperature and flexibility, and reduce the risk of injury.

Proper grip

Standard grip: Put the dumbbell in the palm, fingers naturally bent, hold the dumbbell, so that the weight of the dumbbell is in the center of the palm, to ensure a stable grip.

Grip changes for different training: Depending on the training movement, the grip may be different. For example, when performing a dumbbell bend, you can use the right grip (palm up); In the dumbbell shoulder push, you can use reverse grip (palm forward) or opposite grip (palm opposite) to better stimulate the target muscle.

Common training movements and norms

Dumbbell bend

Starting position: Feet shoulder-width apart, knees slightly bent, back straight, hands are holding dumbbells, hanging at your sides, palms up.

How to do it: Keep your upper arm fixed and contract your biceps. Bend the dumbbell upward until the biceps are fully contracted and the dumbbell is close to your shoulder. Then slowly lower the dumbbell and return to the starting position. Be careful to move slowly and in control to avoid using inertia.

The dumbbell bench press

Starting position: Lie flat on an exercise bench with your feet firmly on the ground. Hold the dumbbells in your hands and extend your arms straight up. The dumbbells are directly above your shoulders and your palms are up.

How to do it: Slowly lower the dumbbell until it is close to the chest, and then push the dumbbell back to the starting position. Control your speed and keep your chest muscles tense as you go down.

Dumbbell shoulder push

Starting position: Sit on an exercise bench with your back straight and hold dumbbells with your hands at your shoulders, palms facing forward.

How to do it: Push the dumbbell vertically up until the arm is straight, then slowly lower the dumbbell and return to the starting position. Be careful to keep your body stable and do not sway.