Do you want to achieve a bigger and stronger shoulder? If yes, then follow these dumbbell workouts! For you to achieve a robust shoulder, you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job.
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In a nutshell:
The best dumbbell shoulder workout includes more than just the typical overhead press.
It should include moves that work the sides and back of your shoulders, too.
In today’s video, we will learn 10 types of dumbbell workouts to round out your shoulders.
Keep on watching!
1. Reverse fly
Your rear deltoids are the weakest muscles in your shoulders, so it’s best to start with them when you’ve got the most energy.
The goal is to hold the top of the lift for a second before lowering it.
Holding a dumbbell in your every hand, bend your knees slightly, and lean forward 45° from your hips.
Hold the dumbbells together below you and keep your shoulder blades retracted.
With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.
As soon as you use a bit of extra momentum from your legs or your hips, you will be shifting the tension away from your rear deltoids and rendering this exercise will be useless.
Reduce the weight rather than giving your muscles extra help.
2. Lateral raise
The Lateral Raise is a classic shoulder exercise that targets the side delts intensely, with some front delt action as well.
Lateral raise involves a similar movement with reverse flye, but by standing upright you’re switching the focus to the medial deltoids or the middle muscles of your shoulder.
Focus on keeping your form, lowering the weight slowly to challenge the muscles on both sections of the lift.
Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other.
Starting from your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum.
Stop at shoulder height, then slowly return to the start.
Go light, go slow and keep your body upright and neck relaxed, so you don’t shift the emphasis onto your traps.
3. Arnold press
Curl the dumbbells up, and bring them in front of you. Your palms should be facing you.
Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards.
Reverse the movement so that the weights are in front of your chest again. That’s one rep.
The goal is to maintain tension on your shoulder muscles, as long as possible to make them grow back stronger.
Stop fractionally short of full extension at the top of the move, and only lower the weights until your upper arms are parallel with the floor.
It is a great move for overall shoulder development, especially targeting the front and side heads of the deltoids, with a great range of motion.
4. Overhead Press
Stand with your feet about hip-width apart.
Hold a dumbbell in each hand at your shoulders with your palms facing out and your elbows bent.
Press the dumbbells overhead, straightening your elbows completely.
Make sure that you keep your core engaged, and hips tucked to avoid arching your lower back as you lift your arms.
Slowly bend your elbows to lower the weight back down to starting position.
5. Single-Leg Reverse Fly
Stand with your feet about hip-width apart. Hold a dumbbell in each hand with your arms at your sides, palms facing in.
To get into starting position, hinge forward at your hips as if you were going into a deadlift, place your weight on your left leg, and lift your right leg straight out behind you.
Gaze at the ground a few inches in front of your left foot to keep your neck in a comfortable position.
The weights should be hanging down toward the floor.
With a slight bend in your elbows, slowly lift the weights up and out to the sides until they’re in line with your shoulders.
Lower them back down with control.
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