How To Use Dumbbell Power Hooks Properly

Dumbbell power hooks are essential accessories that allow you to safely and effectively perform any dumbbell pressing exercise. They are especially helpful if you’re using heavy weights or doing incline dumbbell presses.

Basically, they are double hooks that resemble the shape ‘S’. You can attach your dumbbells directly and this allows you to hang them from a bar in the start position of the pressing exercise.

The bottom hooks that strap the dumbbell are secured with thick Velcro straps. Then there is the large top hook which goes over the barbell’s top where you’ll be hanging the dumbbell from.

When doing seated overhead dumbbell presses, dumbbells are tough to get off the floor and position them on the thighs then, lay back on the bench for the proper movement.

This motion can strain your shoulders. Even when using a spotter, sometimes they can awkwardly or clumsily place weights in a start position.

You do not need to risk tearing a rotator cuff, rolling off the bench or worse, dropping a dumbbell weight on your face just to place it into a start position.

You may have also noticed sometimes dumbbells being dumped or forcefully dropped on the floor at the end of a set.

Moreover, you cannot afford to make a mistake once those dumbbells are above your head. You need to ensure they are firmly held and moving in a controlled manner or else, they may fall and land on your face. This is why you need some sort of guarding mechanism for protection.


Using dumbbell power hooks for dumbbell pressing exercises has been argued to be the best way to spot and handle dumbbells.

They allow you to have an already racked dumbbell that you can easily grab at the beginning of the exercise and carefully un-rack at the end of it.

This makes it a good and safe technique to adapt for a start-position and a proper way to put down dumbbells at the end of a set.

Dumbbell power hooks are easy to use;

  • Secure your dumbbell to the dumbbell power hooks. Fit the strap around the bar of the dumbbells as this secures the dumbbell and acts as a comfortable hand grip.
  • Hang them onto any barbell or crossbar for easy and convenient access. The hooks stay attached to the dumbbells throughout the movement.
  • Lie down on the bench, grasp the dumbbells then push them forward and slightly out as you lift and unhook the hooks from the bar.
  • Carefully, re-hook the hooks on the bar and lower the weights once you’re done with your set.


They provide a better and safe way to handle and spot dumbbells. Once strapped, they stay with the dumbbells and can be hanged onto any overhead barbell.

This puts you at a better lifting position as you do not have to lift the dumbbells from the floor or drop them back onto the floor after the exercise.

Additionally, they also save you from injuring your elbows or shoulders as you attempt to get those heavy dumbbells in position.

Further, they improve dumbbell training as they make them more intense and concentration is improved. Moreover, knowing you have a “spot” on stand-by, psychologically allows you to lift heavier thus, bettering the results.

They also enable you to concentrate all your energy and power on the actual exercise and not use it up getting ready to start the exercise.

This means you can do more reps with more weight and this will better your progress in the long run.

They also eliminate the need for a human spotter. Besides, since they do not have fixed resting points, you can start and end lifts from any position on the barbell.

Additionally, they are convenient specially if you are using spin lock dumbbell handles. You can add or remove weights while they are hanging as if they were a barbell.

So, in the middle of an exercise, you can stand upright and add or remove your weights. All without the struggle of picking them from the ground, laying down on the bench and getting them up.


Make sure you pay attention to the hook and be vigilant to make a hook-bar connection always.

It is possible for you to miss hooking the dumbbell power hook onto the bar especially if you are tired and lacking concentration. Take your time and go slow to avoid getting injured.


When pressing, the hooks and the bar may occasionally bang into each other. This may throw off your rhythm and distract you during the exercise.

However, this can be solved as you continue practicing how to best use the hooks and position yourself on the bench. It will happen less frequently once you get used to the hooks.

Also, even though it is relatively simple to strap the dumbbells onto the hooks, the actual setting-up needs a little getting used to.

Getting the right height of the bar that you can conveniently hook and unhook at the beginning and end of the exercise can prove difficult.

Normally, while using the bar on a regular bench press, the instructions simply say push the dumbbells around in an arc until you can lift off the hooks.

However, you have to practice hooking and unhooking to be good at it. Start with lighter weights to get a hang of how they work and move.

The Velcro strap and metal bar may feel weird in your hands at first but you’ll quickly get accustomed to them.


Dumbbell power hooks allow you to have a racked dumbbell that you can easily un-rack after an exercise.

Therefore, there is no more dangerous and tiring struggle to get into a starting position with heavy weights.

Not only is this safer but it’s also proper gym etiquette to re-rack dumbbells correctly after use instead of dumping them on the floor after finishing a set.