Shoulder Exercises with Dumbbells

Dumbbells used in any exercise routine can help increase strength, muscle mass, and give you maximum power. As dumbbells are free weights, they help stabilize big, as well as small, muscles groups during workouts. On the other hand, if you look at stationary fitness equipment, they tend to work on specific muscles groups only. With strict movements, stationary equipment don’t necessarily give you the desired chiseled look to your shoulders. Hence, along with other equipment, incorporating shoulder exercises can be a better solution.

Another advantage of these workouts is that they can easily fit around any body type, male or female, and perform movements accordingly. The pattern of each movement is not limited and the resistance levels can also be better than the stationary equipment or machines.

Specific Shoulder Exercises

Follow the routines for at least 2 to 3 weeks before you expect to see any major results in your shoulder muscles.

Two Arm Dumbbell Raises

  • Stand straight, feet shoulder width apart.
  • Hold the dumbbells in each hand, and keep them on your sides.
  • Inhale, and while exhaling, raise both hands over your head.
  • Hold for a second or 2, and bring hands down to starting position.
  • Do 3 sets of 15 to 20.

One Arm Front Deltoid

  • Stand straight, feet shoulder width apart.
  • Hold the dumbbells in each hand, and keep them on your front thighs.
  • Inhale, and while exhaling, raise your right hand.
  • Hold the position when your right hand and the floor are parallel to one another.
  • Hold the position for a second or so, and come back to starting position.
  • Repeat on the other hand.
  • Do 3 sets of 15 on each hand.

Seated Twisted Dumbbell Presses

  • Sit on a chair, and hold dumbbells in both hands.
  • Bend your elbows, keep hands close to your shoulders, and palms facing inside.
  • Inhale, and while exhaling, raise both hands over your head.
  • Once the hands are over your head, twist your wrists and face the palms away from you.
  • Hold the position for a second or 2 and come back to starting position.
  • Do 3 sets of 15.

Dumbbell Deltoid Lateral Raises

  • Stand straight, feet shoulder width apart.
  • Hold the dumbbells in both hands, and keep them on your sides.
  • Inhale, and while exhaling, raise both hands sideways.
  • Hold the position when the arms are parallel to the floor.
  • After a second or 2, bring hands back to starting position.
  • Do 3 sets of 15.

Standing Two Arm Dumbbell Presses

  • Stand straight, feet shoulder width apart.
  • Hold dumbbells in both hands, and keep hands over your shoulders.
  • Keep elbows bent and the dumbbells on each side, palms facing away from you.
  • Inhale, and while exhaling, raise both hands over your head.
  • Hold the position for a second or 2 and come back to starting position.
  • Do 3 sets of 15 to 20.

Although these exercises are beneficial, beginning and ending all workout routines with a short warm up is essential. If you have never done any free weight exercises, I would advice you to start with lighter weights. You may wish to look buff instantly, but there’s a process which has to be followed. Have a friend or a gym instructor spot you while you’re working on these exercises. Try not to drop the dumbbells, and do drink plenty of water during and after the workout.

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