Shoulder Exercises With Dumbbells

This guide provides some of the most popular shoulder exercises with dumbbells to enhance your workout routine

This guide provides some of the most popular shoulder exercises with dumbbells to enhance your workout routine. We hope you enjoy the content of this guide.

Military Press


This exercise will focus on all three deltoids: anterior, lateral, and posterior. Start by sitting on the edge of the bench. Take the dumbbells in each hand. Press the arms upwards to the ceiling with the palms facing away from the body. Slowly lower the arms to start position. Repeat the process.

Perform 3 sets of 15 repetitions.


Dumbbell Front Raises


Stand with your dumbbells in your hand and with the back of your hands facing forward.

Lift your arms 90 degrees in front of you while exhaling. Hold briefly and return to the starting position.

Dumbbell Reverse Flyes

This exercise works the posterior deltoid, the rotator cuff and the rhomboids in the region between the shoulder blades. This is an important area to strengthen as it will serve as a prevention strategy against rotator cuff injuries.

Reverse Flyes are a great back exercise to balance out shoulder strength. Imbalance occurs when the chest muscles are far stronger than that of the upper back which can cause injuries in the rotator cuff.

To perform the exercise bend the body so the upper torso is at a 90 degree angle with the lower torso. Special attention should be paid to keeping the back straight.

While holding the dumbbells in either hand, keep your elbows slightly bent. Exhale and raise your arms out to the sides. Hold for a brief second and slowly lower to a starting position.

Working your upper back muscles is important for good posture, preventing injury and increasing scapular strength.

Dumbbell Lateral Extensions


Stand with the dumbbells in your hands and the back of your hands facing away from the body.

Raise the arms out to the side until they reach a 90 degree angle. Hold the motion briefly and return to resting position.

Avoid Injury and Do Not Overwork

It’s important to balance the muscles in the shoulder to avoid imbalance of the 3 muscle groups that could result in injury. Also, remember that an important part of muscle development is rest. Be sure to not exercise more that two days in a row, get at least eight hours of sleep, eat properly and stay hydrated.



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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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