Dumbbells make a strong case for being the finest tool for shoulder exercise. While many excellent shoulder exercises employ barbell exercises or cable machines, utilizing dumbbells not only allows you to work your shoulders from more angles and is safer (the shoulder is injury-prone, so avoiding the heaviest sort of free weight is advisable).
You can work each shoulder separately with dumbbells, making sure the weaker shoulder doesn't get a break, and you can change the position and main muscle you're working with each exercise. If you don't already own a set of weights or a gym membership, our list of the finest dumbbells has options for everyone. By making this purchase, you'll gain access to a world of dumbbell exercises.
Best Dumbbell Workout For Shoulders
Dumbbell Shoulder Press
Your front and side deltoids are worked with the dumbbell shoulder press. You can use heavier weights in this combination exercise to increase your size and strength.
The deltoid muscles had the strongest neuromuscular activity when executing dumbbell shoulder pushes in the standing posture, more so than when using a barbell or when completing the exercise while seated, according to the study.
Additionally, you use your core muscles more when you stand up.
Press the dumbbells to straighten arms overhead while maintaining a full range of motion. Avoid using your leg drive to convert the exercise into a dumbbell push press because you want your deltoids to accomplish as much of the effort as possible.
Dumbbell Lateral Raise
Lateral raises isolate your side delts and are one of your finest options for increasing shoulder width, however, presses can be your main shoulder bulk builders.
Don't let your ego choose the weight if you want the best outcomes. Instead, isolate your side delts with relatively small weights to prevent adding effort to your front deltoids and traps.
Dumbbell Front Raise
All types of presses for your chest and shoulders give your front delts a good workout, but the front raise is the finest exercise you can do to isolate them. Given that your anterior delts are strongly utilized in many other activities, you will perform the fewest sets of front raises of any exercise in this shoulder workout.
Another exercise where you shouldn't go too heavy is the front rise. It is simple to start swinging and exerting more force than you are capable of. You don't want to convert this solitary exercise into a combined kettlebell swing, though. Lower the weight and concentrate on using solely your front delts to lift the dumbbell in its place.
Dumbbell Upright Row
A combination workout that focuses your shoulders and upper back is the dumbbell upright row. Grab a pair of dumbbells with an overhand grip and raise them vertically in front of you to shoulder height to perform dumbbell upright rows. The dumbbell upright row is one of the best shoulder workouts you can do when done correctly.
Monkey Row
The excellent but regrettably underutilized monkey rows exercise merits a place in your shoulder workout. Dumbbell upright rows are a variation that doesn't put as much strain on the shoulder joint. It primarily targets your side deltoids, but it also engages your upper traps and rear deltoids, so it may be used by persons who are unable to perform traditional upright rows without running the risk of injury.
Use a weight that enables you to raise the weight as high as you can comfortably while doing the monkey row, and avoid doing the monkey shrug. While some shrugging motion is OK, you should feel it most in your side delts rather than your traps.
Before lowering the weights with proper form and total control, contract your delts at the top of the exercise and concentrate on your side deltoids.
Reverse Dumbbell Fly
Your back delts may be difficult to see in the mirror, but they are crucial for performance and full shoulder growth. The majority of people receive some posterior delt training via back exercises like different rows, but if you never specifically target them, they may underdevelop. Dumbbell reverse flies here.
The reverse fly is a wonderful exercise for balancing the front and back delts, yet it does not completely isolate the rear deltoid because your upper traps are also somewhat involved throughout the exercise.
Choose a pair of dumbbells you can lift without using your hips or other parts of your upper body. Lifting excessively heavy weights causes the muscle you're aiming to target to lose tension, much like with other variations of the dumbbell rise.
Related article: Full Shoulder Workout For Boulder Shoulders
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