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Step 1
Warm up before you lift weights. Get your muscles warmed up by doing five to ten minutes of light cardio such as walking. After a quick warm-up, stretch lightly before starting your workout with dumbbells.
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Step 2
Develop correct form. Learn the proper way to do each exercise before using the dumbbells. Different exercises require specific body positions to avoid injuries. Some exercises require a straight back or feet in a certain position.
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Step 3
Start with light weights. As you become more proficient with an exercise and gain strength you can increase the weight you use. Lifting too much weight too soon is one of the most common causes of injuries.
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Step 4
Stabilize your core before you lift. Your core muscles are your abdominals and lower back. They need to be kept tight when you're doing exercises with dumbbells. Having your core muscles in tight reduces the chances of injuring your back and helps you use proper form.
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Step 5
Find a workout partner. He or she can spot you as you perform some of the dumbbell exercises. A spotter is especially useful if you are new to exercising with dumbbells.
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Step 6
Use controlled movements. Using momentum can cause injuries and prevents you from working the muscle correctly.
