Safety Notes

• Start with light weights to master form
• Avoid heavy loads to protect elbows and shoulders
• Keep wrists straight to prevent strain
• Do not drop dumbbells; roll to thighs when done
• Consult doctor if elbow or shoulder pain exists

Spotting

Spot by assisting with hands near elbows during heavy sets; not typically required for moderate weights.

Common Mistakes

• Using momentum to lift
• Allowing shoulders to lift off bench
• Locking elbows at top
• Rounding shoulders forward
• Lowering dumbbells over face

• Acute elbow pain
• Shoulder impingement
• Wrist instability

• Shoulder flexion for arm extension
• Elbow stability

Build Up First

• Basic dumbbell pressing form
• Triceps pushdown proficiency