What is the correct way to lift dumbbells?

Dumbbells are definitely a frequently used piece of sports equipment for people who like fitness, but most people don’t have a deep understanding of dumbbells during exercise, so you may not know the correct way to use dumbbells. This will not help your exercise and may even have an impact on your body. So you must have an understanding of this knowledge so that you can get twice the result with half the effort in your exercise.

The most common movement is to push the dumbbells upwards. It is easy for beginners to put the dumbbells too low. Some people even drop the dumbbells to the same height as their shoulders, just like a weightlifter resting the barbell on his clavicle when doing a clean and jerk.

In fact, the amplitude of this movement is too large, so that the upper and lower arms are tightly clamped and the elbows are close to the ribs, which makes the shoulder joint in an unstable state. At this time, the load on the shoulder muscles is relatively the greatest. If the dumbbells are very heavy, it will damage the ligaments of the shoulder.

If you observe weightlifters carefully, you will find that they have a wider grip, their elbows are spread out away from the body, they rely on their legs to generate power, and at the same time lower their body's center of gravity to help their shoulders successfully get through the "difficult stage", which is different from lifting dumbbells. A safe and effective dumbbell press involves a very small range of motion.

The correct way to lift dumbbells is to stand or sit, with your back straight, hold the dumbbells in both hands, and spread your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the action of surrender; use your shoulders to push the dumbbells above your head, and the movement trajectory should be in an arc.

Be careful not to let the two dumbbells collide with each other; stop lifting before your elbows are fully extended, and lower them slowly and in a controlled manner, and stop lowering when you return to the initial position. Generally do 3 to 4 sets, 10 to 15 times each set.

If you lift dumbbells incorrectly, the worst thing that can happen is that you might injure your hand muscles. Then you definitely won't be able to exercise anymore, and muscle injuries take a long time to heal. So before you exercise, you must have a full understanding of these sports equipment to ensure that you exercise in the most correct way.