DO NOT Make These 3 Dumbbell Training Mistakes

I saw it again, yesterday in the gym….

A few dumbbell training mistakes.

They happen all over the gym. I am sure they happen at home for people that workout with dumbbells.

Hey this is Rick Kaselj from

I wanted to go through the 3 Common Dumbbell Mistakes that lead to injury and pain.

CLICK HERE to watch the video on Youtube

Lets start off with the first exercise…

#1 – Shoulder Press

Wrong Shoulder Press

Wrong Shoulder Press

The Shoulder Press – Bringing the arm out to the side, pressing up over head, and coming back down.

(In the start photo, I needed to have the left elbow at 90 degrees and the wrist more neutral.)

Being in that position with the arm out to the side (0 degrees of flexion) and the arm at 90 degrees out to the body (abduction), puts a lot of stress on the shoulder, ends up grinding up the shoulder, and increases the risk of a shoulder injury.

Correct Shoulder Press

Correcting the Shoulder Press

What you can do to decrease the risk of injury is bring that elbow and the arm a little bit in, to about 30 degrees of horizontal adduction and then press up and come back down. That helps in decreasing the stress on the shoulder and the risk of injury.

#2 – Dumbbell Press

Wrong Dumbbell Press

Wrong Dumbbell Press

Bringing that elbow out to the side and having that arm at 90 degrees to the body (0 degrees of flexion and 90 degrees of abduction). Once again that ends up putting a lot of stress on that shoulder, loading up the rotator cuff, and grinding out that shoulder.

Correct Dumbbell Press

Correcting the Dumbbell Press

What you can do in order to turn it from an injury creating exercise to an injury preventing exercise is to bring that elbow down to about 45 degrees to the body. That is still working the chest but it ends up putting the shoulder in a better position.

#3 – Picking Up the Dumbbells

Picking Up the Dumbbell 1

Wrong way of picking up the Dumbbell

The third common mistake is what I oftentimes see in the gym is just how people pick up the dumbbells off the floor or out of the rack.

We oftentimes hear where people end up picking up something light off the floor, like their socks, and they end up throwing out their back.

Picking Up the Dumbbell 2

Correct way of picking up the Dumbbell

When you are reaching down to grab the dumbbells and pick them up off the floor, make sure that you are in a good position so that your back is in a good position and your movement is happening at your hips.


Give those a go and think about the exercises that you are doing.

If you are doing the dumbbell shoulder press, bring it out from the side in about 30 degrees and your shoulders will be thankful.

If you are doing the dumbbell bench press, instead of the arm at 90 degrees bring it back down a little bit to about 45 degrees and your shoulders will be very thankful.

And then lastly, look and watch how you are bringing the dumbbells off the floor.

This is Rick Kaselj from saying take care and bye bye.

P.S. – If you are looking for some great dumbbell workouts, make sure to check out Tone & Tighten Dumbbell WorkoutTone & Tighten Dumbbell Workout