This is how to properly use dumbbells. Have you been using them correctly?

Release time:

2025-02-24

Place the dumbbells properly: Put the dumbbells back to the designated location after use to avoid throwing them away randomly, which may cause safety hazards or damage. Relax your muscles: Perform simple stretching exercises such as arm stretching to relieve muscle fatigue and reduce muscle soreness. Check the dumbbells: Check the dumbbells again for any abnormalities. If any problems are found, replace or repair them in time.

Dumbbell

Preparation before use
- Choose the appropriate weightFor men, beginners can choose5-10 kilograms, for women starting from1-3 kilograms, and gradually increase based on their own strength and exercise situation.
- Check the quality of the dumbbellCheck if the surface is smooth, if there are any cracks, looseness, etc., to ensure safe use.
- Choose a suitable locationFind a spacious, flat area without obstacles, preferably with a yoga mat or carpet.
Usage process
- Dumbbell curlStand with feet shoulder-width apart, arms hanging naturally, holding the dumbbell with palms facing forward. You can alternately or simultaneously bend your elbows to curl the dumbbell to your chest, tightening the biceps, twisting the wrist towards the thumb, pausing briefly, then using the strength of the biceps to control the dumbbell, slowly lowering it back along the original path. Inhale while curling up, exhale while lowering, focusing on the biceps, and avoid swaying the body back and forth. When bending, keep the upper arm close to the side of the body, and when lowering, ensure the arms are fully extended.
- Seated curlSit slightly leaning forward, holding a dumbbell in one hand with the palm facing up, letting it hang naturally between the legs, resting the arm holding the dumbbell on the same side thigh, and pressing the other hand on the opposite thigh. Bend the arm to curl the dumbbell to the shoulder, tightening the biceps, twisting the wrist towards the thumb, pausing, then controlling the dumbbell with the biceps, slowly lowering it back between the legs. During the curl and lowering, keep the arm holding the dumbbell close to the same side thigh, inhale while curling up, exhale while lowering, focusing on the biceps.
- Incline dumbbell curlSit on an incline bench, holding a dumbbell in each hand, keeping the elbows close to the body, with palms facing forward. Fix the arms, and while inhaling, contract the biceps to lift the dumbbells until the biceps are fully contracted and the dumbbells reach shoulder height, pause for a second, then gradually lift the dumbbells back to the starting position while exhaling, and repeat the action.
Post-use precautions
- Properly place the dumbbellsAfter use, return the dumbbells to the designated position to avoid safety hazards or damage from careless disposal.
- Relax the musclesPerform simple stretching exercises like arm stretches to relieve muscle fatigue and reduce soreness.
- Check the dumbbellsCheck the dumbbells again for any abnormalities, and replace or repair them promptly if any issues are found.