How To Use Dumbbell

✅ Getting Started

1. Choose the Right Weight

   • Light: 2–10 lbs for beginners or high reps

   • Medium: 10–25 lbs for intermediate

   • Heavy: 25+ lbs for strength training (only when you have proper form)

2. Warm-Up First
   5–10 minutes of light cardio (jumping jacks, jogging in place) and dynamic stretches.

3. Grip the Dumbbell Properly

   • Hold it firmly but not too tight.

   • Keep your wrists straight and aligned with your forearms.

🏋️♂️ Basic Dumbbell Exercises

Here are a few beginner-friendly moves you can try:

1. Dumbbell Bicep Curl

• Muscle: Biceps

• How:

  • Stand or sit, arms at your sides, palms facing forward.

  • Curl dumbbells toward your shoulders.

  • Lower slowly.

  • Reps: 8–15

2. Dumbbell Shoulder Press

• Muscle: Shoulders

• How:

  • Start with dumbbells at shoulder height, elbows bent.

  • Press overhead until arms are straight.

  • Lower back to start.

  • Reps: 8–12

3. Dumbbell Squat

• Muscle: Legs, Glutes

• How:

  • Hold dumbbells at your sides.

  • Squat down as if sitting in a chair, keeping chest up and knees behind toes.

  • Stand back up.

  • Reps: 10–15

4. Dumbbell Row

• Muscle: Back

• How:

  • Bend over with a flat back, dumbbells hanging.

  • Pull elbows back to bring dumbbells to your sides.

  • Lower slowly.

  • Reps: 10–12

5. Dumbbell Chest Press (use a bench or lie on the floor)

• Muscle: Chest

• How:

  • Lie down, dumbbells in both hands at chest level.

  • Press upward until arms are extended.

  • Lower slowly.

  • Reps: 8–12

⚠️ Safety Tips

• Use controlled movements. Don’t swing the dumbbells.

• Engage your core. Keeps your spine safe.

• Breathe properly. Exhale on the effort (e.g. pushing, lifting).

• Rest between sets. 30–90 seconds depending on intensity.