Dumbbells for dummies

[Lynn Bodoni]

I bought myself a couple of two pound dumbbells, with the idea that maybe I could use them while I'm watching TV or waiting for a program to load. However, now that I have them, I realize that this is the sort of thing that SHOULD have been covered in PE, but wasn't. I have very little idea of how to use dumbbells. For instance, my total knowledge of proper form comes from movies such as "Revenge of the Nerds", in which one of the jocks is shown using dumbbells as he talks. Knowing how accurate films are when they're depicting activities (that is, not at all), I'd like to know how to use my dumbbells more effectively.

I have lost a lot of my upper body strength, and my left shoulder is somewhat to totally frozen, depending on the weather and the phase of the moon. My objectives are to increase my strength and to restore some flexibility to my shoulder joint. Can someone point me in the right direction? A good YouTube video showing how to use these things effectively would be good. I could search for such a thing myself, but because I know almost nothing about this subject, I can't tell whether a particular video shows good or bad form.

[runner pat]

http://www.exrx.net/Lists/Directory.html
Each exercise has both description and a small video.

It would also be a good idea to have someone knowledgeable watch you at first.

[Philster]

Wow. This from an Admin.

Go see a doctor before starting any exercise program. You mention a shoulder problem, too, and there are specific shoulder exercises that you and your doctor need to agree on. The exact diagnosis (arthritis, tendinitis, tumor) will play a serious role in the kind of exercise you should/shouldn't do.

Not kidding.

[Taber]

Philster is right that you should see a doctor to talk about what sort of exercise program is right for you, and what the risks are for you specifically, and what you should look out for, though I think it is very unlikely you'll hurt yourself with 2 pound dumbbells. Though Philster is probably right that you shouldn't get started until you see the doctor because of your injury.

I'd click runner pat's link, and choose a dumbell shoulder exercise for each shoulder muscle (anterior deltoid, lateral deltoid, and posterior deltoid.) Do each 3X8 times every other day (that is, do the exercise 8 times, take a small break, 8 more times, break, 8 more times, move on to the next exercise. Each grouping of 8 is called a set, and you do 8 reps per set.).

You'll find that you'll outgrow the 2 pound weights really quickly, if you haven't already. When you get heavier weights, you can pick a chest exercise, a tricep exercise, and some back exercises from the link. (You can pick them out now and practice with the 2 pounders to get used to the form, but the 2 pounders will likely be trivially easy for these.)

From there you can do a three times a week schedule, where you alternate routines between Day A: your chest exercise, your tricep exercise, and one of your shoulder exercises, and Day B: your back exercises, and a different shoulder exercise. Since you have 3 shoulder exercises, you should make sure you rotate them so you do each once during the week. I'd start out with 3X8 for each exercise, but feel free to experiment with more or less sets or reps.

[Philster]

The shoulder is a complex joint, and even the most basic of exercises can be contraindicated for certain conditions, while other ones are innocuous or quite beneficial... again, depending upon the actual condition.

[Lynn Bodoni]

I appreciate your efforts on my behalf, and I'll discuss this with my doc*, but I think that y'all are seriously overestimating my commitment here. I'm just talking about keeping the dumbbells around for using during odd moments. There's no way in hell that I'm going to keep track of sets and reps and alternating my exercises. runner pat's link is much too advanced for me, and seems aimed at people who are much more advanced than I am. I need VERY BASIC instructions. I wasn't kidding when I said "for dummies".

It's like...I'm not going to run a marathon. I'd like to amble down the street, to the corner, and back again, OK? I used to have to use an electric cart in big box stores, and now I don't, but I had to do some very basic training in order to build up my strength enough after I lost a lot of weight. I appreciate the intentions...but I'm starting from the basics. The very, very basics. I will probably never become even average in strength, I'm just trying to regain some strength and flexibility.

*I'm going to have to make sure to have smelling salts available, though.

[HongKongFooey]

Frankly, it doesn't sound like dumbbells are right for you. There are a bewildering number of uses for them but the most important thing you can do for health is get your body moving. You (and I too) would probably benefit more from walking than hoisting weights. As far as your shoulder you should definitely get it looked at by a doctor first. Even light dumbbells can exacerbate a shoulder condition.

[flodnak]

I'm reasonably used to dealing with weights, and I go to a weight class with a good instructor. I never use weights heavier than 1 kg (about 2 pounds) for the shoulder exercises. My shoulders aren't really injured but a bit banged up - working with preschoolers will do that to you. And still, if I don't pay attention to what I'm doing, or I don't remember to stretch my trapezius muscles properly afterwards, my shoulders and neck stay mad at me for hours.

I get nervous at the thought of someone with a bum shoulder and with no training or supervision messing around with dumbells. I know two pounds doesn't seem like much, but as you've already experienced it doesn't take much to screw up the shoulder joint.

[OneChance]

This guy on YouTube has a lot of really good information:

http://www.youtube.com/user/BodyPerformanceTV

[ReticulatingSplines]

FWIW, my own shoulder was certifiably messed up (torn labrum, bursitis, tendonitis, the works), but in physical therapy they worked me HARDER than I've ever worked out the shoulder before, and they contorted it and twisted it in ways I never knew it could move. I mean, I'm not dispensing medical advice, but personally, I wouldn't be that concerned about 2 pound weights unless you were coming right off surgery. Inactivity is just as bad for the shoulder (or any of your joints) as too much activity. But it's good that you're discussing it with your doctor.

Edit: There are some activities that should be limited if it is arthritic, for some reason I assumed it was the clinical "Frozen Shoulder" that was mentioned.

[Lynn Bodoni]

Originally Posted by HongKongFooey

Frankly, it doesn't sound like dumbbells are right for you. There are a bewildering number of uses for them but the most important thing you can do for health is get your body moving. You (and I too) would probably benefit more from walking than hoisting weights. As far as your shoulder you should definitely get it looked at by a doctor first. Even light dumbbells can exacerbate a shoulder condition.

The doctor has said, several years ago, that it's arthritis of one sort or another, and that mild movement will help keep it from freezing further.

I'm already using an exercise machine, a Cardio Cruiser. It's exceptionally boring. I'm actually not supposed to do a lot of walking, although I vastly prefer to walk rather than ride an electric cart. And yes, it's my DOCTOR who told me not to do a lot of walking. I am supposed to do mostly non-weightbearing exercise.

I'm just looking for a little something that I can do while I'm waiting for stuff to download, or while I wait for the FBI notice to go away on a video. Nothing really serious.

[HongKongFooey]

The simplest exercise would probably be to curl the weights. That is to simply bend your elbow and move the weight from arm extended to arm bent with your hand near your shoulder. That won't do anything for your shoulder really but it will get the blood flowing which is a good thing.

I apologise for sounding contrary but I still don't like the dumbbell for what you're looking for. Do the curls with it but then go get one of those balls that you squeeze or a hand gripper that you can close fairly easily. Those will improve your strength as well as getting blood flowing to the entire arm. I think grip exercises are very underrated. Just my two cents.

[Lynn Bodoni]

Hmmm, probably I do need to get a grip exerciser, thanks.