Using Lightweight Dumbbells

Using Lightweight Dumbbells

There has been a push recently to use heavier weights with exercise. We agree that is often appropriate. But there are instances when this is not appropriate and lighter dumbbells should be considered.

Why Lightweight Dumbbells?

Smaller, lighter weight dumbbells have their advantages.

  • They're easy to transport
  • They are relatively inexpensive
  • They don't take up much space
  • They can be used with bodyweight exercises to the exercises more challenging
  • They can help focus on improving muscular endurance by using lighter weights for more repetitions
  • They are a perfect choice following shoulder surgery

Who Should Use Lightweight Dumbbells?

Many people can benefit from using lightweight dumbbells.

Children can safely resistance train, but one of the cautions is that they cannot use too much weight. This can be a nice way to introduce weight training for this young population.

People who have had shoulder surgery--like rotator cuff repair, labral repair, subacromial decompression--strength must gradually be regained. The protocol your surgeon gives you will tell you when it is ok to begin using

weights (usually more than three months following rotator cuff repair, for example). When it is ok, these lightweight dumbbells are the perfect first step.

Those wanting to get in shape might find a benefit from beginning with lighter

weights. A combination of cardiovascular exercise and strength training is helpful to improve fitness. But if either is done too much or too fast, injury can result. Lighter weight dumbbells provide a nice starting point.

What Exercises Can Be Done?

The following exercises are a good place to start when using lightweight dumbbells. As with all exercises, please consult with a physical therapist or personal trainer to learn the proper technique and volume of each exercise.

Shoulder Abduction

Triceps Kickback

Biceps Curl


Side Plank

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