Dumbbell Exercises

What it does

Progressive resistance training builds muscle and bone strength. Weights make progress easy to track.

You will often see it in our programmes for osteoporosis, rotator cuff injury and knee osteoarthritis, and it features in our sports physiotherapy programmes.

How to do it

1. Start with a weight you can lift 10 to 12 times with good form.
2. Core exercises: goblet squat, Romanian deadlift, bent-over row, overhead press, biceps curl and calf raises.
3. Lift in 2 seconds, lower in 3 seconds.
4. Keep the back neutral and core braced.
5. Increase weight by small amounts when 12 repetitions are easy.

How much

2 to 3 sets of 8 to 12 repetitions, 2 to 3 days a week.

Common mistakes

• Rounding the back when lifting from the floor.
• Adding weight too quickly.

Stop and check with us if

• You have osteoporosis; avoid loaded spinal bending and twisting.

Frequently asked questions