If you've ever used dumbbells before, you know they can be great additions to any workout. But like all exercise equipment, if you're not using them correctly, they won't do much for your body. Here are five common mistakes people make with dumbbell exercises and how to fix them:
Mistake 1. You're using the same hand
If you're using one hand to lift a dumbbell, switch it up and lift it with your other hand. That way, you'll be working out both sides of your body.
In an effort to lift more weight, many people will hold a dumbbell in one hand and use their free hand to help move it up or down. This is a bad idea for two reasons: It encourages a muscle imbalance because you'll be recruiting more muscles on one side of your body than the other, and it could lead to injury.
The Fix: Use both hands when lifting a dumbbell, even if it means lessening the weight you're using.
Mistake 2. You think more is better
Don't regard weights as "good" or "bad." Instead, focus on safe weight-lifting techniques.
I see it time and time again: People think that if they pick up heavier weights, they'll be able to build muscle. This is not true for a number of reasons.
First, you need to be able to get your form down with lighter weights. If you can't do five perfect reps with a lighter weight, then you should not be using a heavier weight. Second, you do not need as much weight as you think. Picking up a heavy dumbbell is not necessary for building muscle. The most important thing is to focus on the muscle that you are targeting, and let it do the work without relying on momentum or other muscles to help out.
Finally, people tend to use too much weight when they are doing exercises like shoulder presses and bicep curls. If you're trying to build shoulder or bicep strength, there's no shame in doing higher reps with lighter weight at first. You can always increase the weight once your muscles get stronger!
Mistake 3. You don't have the right size
Use dumbbells that are the right size for you. You don't want them to be too heavy or too light.
If your dumbbells are too heavy, you won't be able to complete a full range of motion, as the weight may prevent you from reaching a particular position. For example, if you're doing biceps curls with a dumbbell that's too heavy, you won't be able to bring the weight to your shoulder at the top of the move because it's just too difficult. In this case, your form will be compromised and your chances of injury will increase.
If the weights are too light, however, you won't be working as hard as you could be and will not see optimal results.
If this is a problem for you, try one of two things: either adjust the weight so that it's something more appropriate or simply lower the number of reps in a set until you can complete each one with proper form. If you don't want to buy too many dumbbells, but need to make your workout flexible, FLYBIRD adjustable dumbbells are the right option for you. The compact size of this product will enable you to save a lot of extra space in your home gym or any other exercising place.
Mistake 4. You're lifting too much weight too quickly
Don't try to lift too much weight too quickly. Start out with light weights and work your way up to heavier weights.
When you're starting out with a new exercise, you have to get used to the movement before adding more weight. That's especially true with dumbbells because they require more balancing than barbells. If you try a shoulder press with too much weight too soon, you'll end up cheating and using your upper body momentum to get the job done. This can cause shoulder or back injuries if it becomes a habit, so keep your form straight until you can do at least 10 reps easily with that weight.
Mistake 5. Your wrists aren't in line with your shoulders and elbows
Elevate your workout bench when you do bicep curls so your wrists are in line with your shoulders and elbows. Otherwise, you'll end up hurting yourself over the long term.
If you're doing a chest fly or biceps curl, your wrists should be in line with your forearms and elbows. If they're turned inward, the weight of the dumbbells can cause you to feel a strain in your wrist and possibly even injure it.
To fix this common dumbbell mistake, you can use a wrist wrap, which will provide extra support for your wrist joint. You'll want to make sure the wrap is tight enough so that there's no play in your wrist but not so tight that it cuts off circulation. If you find yourself using a lot of heavy weights with this movement, try using thicker wraps or wraps made from a material that's better at absorbing moisture (like terry cloth).
If you want to see a bigger change in your physique without adding noticeably more time to your workouts, it’s important to be knowledgeable and make smart decisions when choosing exercises. That’s why we’re presenting these 5 dumbbell exercises that most beginners make a mistake with, along with healthy alternatives designed to maximize efficiency and ultimately help you reach your fitness goals.
