Best Dumbbell Shoulder Exercises: Strong shoulders shape your upper body. At the same time, when it comes to any responsibility, the matter of burden on the shoulders definitely comes to mind. That’s why it is said that taking someone’s responsibility on one’s shoulder is a big deal.
This is a matter of proverbs, but if we talk about real life, then…
Yes, strong shoulders enhance the personality of every man. Only with their help can you lift heavy weights. Many people go to the gym and do hard work and exercise for this, but still, they are not able to give the right shape to their shoulders.
So today your wait is over because in this article I am telling you some exercises for strong shoulders, which are very effective.
Things To Know About The Shoulder
There are about eight muscles in the shoulder, which are attached to the scapula, humerus, and clavicle. These muscles shape the outer shape of the shoulder and underarm.
The largest muscle of the shoulder is the deltoid. This large triangular muscle covers the glenohumeral joint and gives the shoulder a rounded shape.
But when it comes to toning the shoulder muscles, it is divided into only three parts.
- Anterior Shoulder
- Lateral/Outer Shoulder
- Rear Delt/Back Shoulder
You can do different exercises for these three parts, but it is considered best to tone all three parts together.
Best Dumbbell Shoulder Exercises
Barbell Push Press And Military Press
This is considered a good exercise for the shoulders. In this, you can lift a lot of weight. It works on the shoulders as well as your entire body. This tones your entire shoulder.
How To Do
To do this exercise, you have to keep the barbell on your upper chest according to the posture shown in the photo. Then you have to bend your knees slightly and stand straight while pressing the barbell upwards. It also includes your lower body, core, delts, triceps, and upper pecs muscles.
Military Press: This exercise is also almost the same as the barbell push press, just in this you have to keep your core straight while raising the barbell and hold the rod up for two seconds and then bring it to the chin. You don’t have to bend your knees in this.
Make sure your hips are in a normal position, as bending them forward or backward can put a load on your lumbar spine.
Reps
Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.
Also Read: Tire Flip Workout: How To Do, Variations, Benefits, and Mistakes
Seated Overhead Dumbbell Press
For overhead dumbbell press, you need a bench. In this exercise, more tension is created on your shoulder than on the barbell.
When you sit down, your lower body goes into a relaxed position and your upper arms come in direct contact with it.
How To Do
To do this, sit on the bench with dumbbells in both your hands and balance the legs properly. After that, press the dumbbell upwards with the help of the shoulders as in the photo, and then bring it down to the height of the shoulder, so that a 90-degree angle is formed between your elbows and shoulders.
Reps
Do 3 sets of 12, 10, and 8 reps with weight according to your capacity.
Lateral Raises
It is considered to be the second-best exercise for the shoulders. There may be some difficulty in doing this in the beginning, but believe me, the day you learn to do it properly, from that day you will understand that no one can stop you from making heavy shoulders.
It makes it difficult to learn how to move your elbow forward.
How To Do
To do this, you should first use lightweight dumbbells, because if you are a beginner, then you will need to learn the right way to do it right now.
Reps
Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.
Arnold Press
This exercise was named after Hollywood actor Arnold Schwarzenegger. Lift the weight according to your capacity. If you are a beginner, start with low weight first, then gradually increase the weight.
How To Do
To do this, you have to keep the dumbbell in front of the shoulder as shown in the photo, and keep in mind that your palms are facing inwards. Then slowly move the dumbbells up and move the palms out to the position of the overhead press. Then slowly bring it down. You have to take care of the position and movement of your palms.
Reps
Do 3 sets of 12, 10, and 8 reps with weight according to your capacity.
Also Read: How To Lose Shoulder Fat? 9 Exercises To Lose Shoulder Fat
Front Dumbbell Raise
This exercise gives shape to your shoulders and makes them strong. Due to this, you have to put your hands in front, which creates tension on your anterior deltoids.
It can also be done with a barbell or cable handle, but it is more effective to do it with dumbbells, which not only give you strength but also help with balance.
How To Do
For this, you have to hold the dumbbell in the forward position according to the position shown in the photo, and then you have to raise one hand and keep the other straight down. Then do the same with the other hand.
Just keep in mind not to use heavy-weight dumbbells, because if your posture is not correct then these exercises will not make any sense.
Reps
Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.
Dumbbell Shoulder Exercises Alternatives
- Barbell Upright Row
- Machine Rear-Delt Fly
- Seated Overhead Barbell Press
- Dumbbell Incline Row
- Shoulder Push-up
- Rear/Face Pull
But if you do only the above 5 exercises, then you can get heavy shoulders, but for this, it is necessary that your position is right and also use the right weight.
