Dumbbells are free to move in any plane of motion. This inherent instability is to your benefit because it forces your muscles to work together, instead of in isolation, as you lift the weights. But that freedom to move can also be a liability. According to the American College of Sports Medicine, most free weight accidents happen when a weight falls on you or someone else. Paying attention to form -- and basic etiquette -- as you carry dumbbells to and from your lifting station reduces your risk of making this painful mistake.
Step 1
Check the dumbbells' condition before you pick them up. In a well maintained gym, this is as simple as a quick glance to make sure you've got the right dumbbell and that the weight at each end is securely attached to the handle. In less well-tended facilities, you might need to manually check that each end of the dumbbell is securely attached.
Step 2
Grasp one dumbbell handle in each hand or, if you're lifting very heavy weights, grasp the handle of one weight in both hands. You can come back for the other weight later. Bend your knees and stick your rear out to help you lift with your legs, not your back, as you lift the weight off the rack.
Step 3
Keep the dumbbell as close to your body as possible -- between hip and belly button level -- as you walk it to your weight bench or lifting station. Never assume that everyone else in the weight room is tracking your progress. Instead, pay attention to your surroundings so you don't accidentally walk into somebody, get a dumbbell dropped on your foot, or catch a barbell on the face.
Step 4
Keep the dumbbells close to your body as you sit or lay on the weight bench. If you're carrying one dumbbell at a time, bend your legs, not your back, to place the dumbbell on the floor or bench. Then go back for the other one. Place the first dumbbell where it can't roll or be knocked onto a careless passerby.
Step 5
Perform the same operation in reverse when it's time to carry the weights back to the rack. Lift with your legs, not your back; keep the dumbbells close to your body while moving; carry one at a time if necessary to keep them under control. Then, lift with your legs, not your back, as you replace the weights in the rack.
Tips and Warnings
- If you're bodybuilding or power lifting, you might need to carry very heavy weights. But for the general-fitness exerciser, if you're carrying dumbbells so heavy that you stagger on your way to the bench, they're probably too heavy for you to lift. Ideally, you should be able to perform at least eight repetitions with good form using the dumbbells you've chosen.
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