Best Dumbell Workout for beginner with some pain on shoulders?

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    Best Dumbell Workout for beginner with some pain on shoulders?

    Hi everyone! First of all thanks to you all for the help you give on this website. It's a blessing upon the world to have such a big and useful work for everyone to use and so many helpful people ready to answer any doubt. Now to my question...
    I started the Foundation program 26 days ago and it has helped me a lot with my depression and the problems in my life. I have added some workouts from here for when I wake up and for before going to bed, some yoga and some stretching workouts too.
    I have a pair of dumbells with some weights to add and I would like to do something with my arms since I have always felt them weak and a bit scrawny, but I am scared of hurting my shoulders or back when doing an exercise. I have always had a bit of pain on my back and shoulders from bad posture trough my life (I think) so I would like to start small and easy with the dumbells.
    What workout/workouts would you recommend for me?
    Many thanks in advance!
    Have a nice day

    #2

    Hi,

    Firstly, welcome to the Hive and I'm glad your training is going well.

    Obviously you're nearing the end of Foundation - Well done!

    Are you sure your back and shoulder pain is through poor posture? If in doubt see a doctor for an assessment. On the assumption that is clear...


    Consider these worth doing a couple of times a week to help with flexibility and general mobility for your back and shoulders:








    In terms of dumbbell workouts then I would do no more than three sessions a week and think about doing something lower body focused on the intervening days and have a day of rest somewhere as well. Muscle growth will need rest to help it happen along with some protein intake. That being said, if you're working a muscle it will grow and you don't need heavy weights to make it happen.







    I'd suggest maybe doing Upperbody Blast and Hardgainer and maybe do one of these twice in a week and one once - swapping around the week after. I'd add one extra exercise to Upperbody Blast though called the Floor Press which is where you lay on the floor and effectively do a bench press type move until your arms drop down to the floor. This will add a chest component and also hit your triceps. Just do it for the same amount of reps as the other exercises.

    Go light with the weight to start with and if you don't have heavy weights then do each move slowly to increase the time under tension and therefore difficulty.


    You might also want to consider the Ironborn programme for 30 days as well which will hit all parts of your body. It's also worth looking at some posture type moves from Yoga and Pilates which will help you day to day with your body positioning as a lot of upper back and shoulder pain is through poor posture.

    Good luck and if you've got any questions, feel free to tag me in a reply.

    Comment


      #3
      Hi WalkRunAndFly. What Scott said! Take it easy, gains will come! There are some articles in the Fitness section regarding weight lifting, if You search around on this near endless resource on fitness,You will find info about reps and sets. Experiment, keep a log. A little soreness is normal, esp. in the beginning. Imo its helpful to work out in front of a mirror, to check the posture.
      All the best on Your journey to a new self!
      Andi

      Comment


        #4
        WalkRunAndFly Welcome to the Hive.

        The first 2 months in your workout career is always the toughest part. Its in those 2 months that majority of people 'take a pause' working out, never to return. From personal experience, you're gonna have to drag your ass to workouts in those 2 months and after that, it would develop into a habit, subconsciously switching you to workout mode at that specific time of the day.

        To start with your posture issues, i suggest you refer to Athlean X. Jeff cavaliere is a premier in the field of physical therapy and fitness.

        For weight training, have some patience and take it slow. There are baby steps, even in fitness. It will take time, but the results will come - be sure of that.

        Comment


          #5
          Wow, many many thanks for the many answers! I will follow what Scott said, many thanks for the complete and useful advice Scott.
          I will look at the channel@Ltgymaholic recommended and will get a mirror too since I'm sure I'm making some mistakes sometimes. I'm about to break the month of daily workout and I'm planning of keeping it going for a loooong time!
          As Andi64 recommended, I will look for a log (know of a good log or a technique on keeping one? I'm keeping a daily tracker for every new good habit but I'm sure there's a better way for exercises) and will read some articles about weight lifting too.
          It sure makes me feel welcome all these good answers, many thanks again, have a nice day

          Comment


            #6
            Originally posted by WalkRunAndFly View Post
            Wow, many many thanks for the many answers!
            I will look at thlI will look for a log (know of a good log or a technique on keeping one? I'm keeping a daily tracker for every new good habit but I'm sure there's a better way for exercises) and will read some articles about weight lifting too.
            It sure makes me feel welcome all these good answers, many thanks again, have a nice day

            That's the greatness of Hive.. Everybody here supports others to do their best..

            And for log you can maintain one here itself.. check this link..

            Also you can look at the logs of few people like Beat_Samurai, Photon, Nightg0dess, BlackButler These are some that came to my mind right away to have an idea..
            ​​
            Beat_Samurai , photon, Nightg0ddess, BlackButler

            Comment


              #7
              Welcome! WalkRunAndFly
              Darebee has a 30-day Posture Challenge, which I really enjoyed.

              Comment


                #8
                Originally posted by Mamatigerj View Post
                Welcome! WalkRunAndFly
                Darebee has a 30-day Posture Challenge, which I really enjoyed.
                Many thanks, I am on day 3 of the challenge and it already hurts a bit less

                Comment

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