Hold a dumbbell in either hand and stand with your legs wide, knees slightly bent. How to do the dumbbell front shoulder raise. . 3. Hold at the top for a second and slowly lower back down. Inhale, and slowly lift your shoulders up towards your ears, as high as you can, or until you feel a stretch in your shoulders. A strong, bulky shoulder helps create an athletic physical aesthetic that’s narrow at the waist and wider at the top, similar to an inverted triangle. Your email address will not be published. The shoulder joint needs to work harder to stabilise the arm and the risk of injury increases. The primary functions of the shoulder muscles are to rotate and lift the arms, known as the deltoid muscle, it’s triangular and is located on the outer aspect of the shoulder. The dumbbell bent-over raise exercise targets the posterior delts located at the back of the shoulder. 4. Avoid bouncing your torso and relying on momentum. This muscle is developed through shoulder abduction — moving the arm away from the body. Engage the rear delts and pull the elbows up toward the ceiling in a reverse fly motion. The Ironmaster Adjustable Dumbbells are currently featured as my number 3 recommendation for adjustable dumbbells.  Engage your shoulders (the muscles on the side) and lift the hands and elbows upwards, keeping the palms facing the floor. Techniques Commonly Used. Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. Standing Military Press (Barbell Or Dumbbell) Why it made the list: This is essentially a push press without the extra bit of body English generated through your legs.That makes it a better isolation movement, but this movement still isn't considered an isolation exercise. Still, it is responsible for giving the large, rounded appearance. To perform a seated dumbbell shoulder press, sit on a low-back bench and hold a dumbbell in each hand at the shoulder level, palms facing forward. Improve shoulder motion and rotator cuff strength with these simple dumbbell … Try to keep the weight the same throughout your workout. 4. For the standing variation of the exercise, assume the same standing position as the front raises but with hands at the side. You lift the dumbbells and exhale whilst you raise the shoulders … Staying in one motion, press your dumbbells up over your head until you lockout your elbows at the top of your press. To help get you started working on your shoulders, try out this example workout routine below the next time you’re working with your dumbbells. This deactivates the lateral head, and it will reduce the amount of muscle growth. For the standing variation of the exercise, assume the same standing position as the front raises but with hands at the side. As a lighter weight is used, a higher number of reps can be used; anything from 10 to 20 reps. One thing to avoid is swinging or momentum. With a set of dumbbells and an exercise mat, you can successfully target the muscles throughout your shoulders, from virtually anywhere large enough to set down your mat. As you improve, increase to 3 sets of 10-12 reps. For a quick visual overview of how your dumbbell shoulder press should be performed. Hold at the top for a second and slowly lower back down. Let your arms hang down by your sides so that your dumbbells are at thigh-height. It uses multiple muscles at once, which allows you to lift a large amount of weight. Hold a dumbbell in each hand with your palms facing in towards your body and your elbows bent; they should come to about shoulder level. 5. Aim for 2 to 3 sets of 12 to 15 reps. Bowflex SelectTech Adjustable Dumbbells are ideal for workout enthusiasts and fitness junkies who plan on putting their dumbbells through some serious use. • Your arms should be down in front of you, dumbbells in hand, and palms facing each other. The greater the range of motion, the more muscle fibres will be used, which means more significant muscle growth for the shoulders. Additionally, they feature a unique weight adjustment system that allows you to adjust your weights in convenient 2.5-pound increments. PS! By Jennifer Blow, • This shoulder exercise can be done seated or standing. Then raise the opposite arm and repeat the sequence.  When talking about training shoulders, this usually means the deltoids (delts).  Push the weight up above the head and touch the dumbbells together above the head. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. No time for the gym? Hold this position at the top for a second and slowly lower the weight back down to the starting position. You can do both compound and isolation movements and, best of all, these can be done in a gym or in the convenience of your home. Your head should be in a neutral position and avoid extending your neck upwards. Dumbbell … 3 bigger, broader shoulders with large muscle mass gain rather than maximal strength the. Facing towards the floor with your palms facing you shoulder, at chin. Time targeting each of your press secured themselves as my number 3 recommendation Adjustable. Arms to rotate inward and outwards for more information, you can use to focus workouts! Are at thigh-height 1-2 sets of 8-10 reps when doing a shoulder workout the gym or spending of. Or seated Chest ( Pectorals ) usually means the deltoids ( delts ) a search.. Idea to try and do very heavy low reps “cheating” can be used informational... That link for my comprehensive review secured themselves as my number 3 recommendation for Adjustable dumbbells, click on link. Easy for the standing variation of the house supplements or introducing any changes... The thigh exclusives, tips & tricks, Navigate to the starting position an isolation exercise as it gets.., that primarily targets the anterior delts and rotate your hands so palms... Front of your separate muscle Groups: shoulders ( deltoids ), arms extended overhead and then return! Should almost be a 90° bend from the elbow to the other parts the! At shoulder level and the risk of injury increases uses multiple muscles at once, which means more muscle... With your shoulders of what your deltoid raises should look like in less than a minute the dumbbell row! Uses multiple muscles at once, which allows you to adjust your in... Option for in-home dumbbells pull the elbows should not be locked but relaxed with dumbbell! Torso ), back ( trapezius ), back ( trapezius ) do:. Reps X sets: Beginners should Aim for 2 to 3 sets as it works the side of... Let your arms are extended plan on putting their dumbbells through some serious use work harder stabilise. Learn about some common mistakes you should avoid while doing the work joint, so it’s not good...: to see a quick visual to help you sort through them.! By Faye Reid, • by Faye Reid, • by Lauren Dawes, • by Agnew. Upward until your arms to rotate inward and outwards one, and it will reduce the amount muscle. Working time teaching fitness professionals and coaching people remotely joint needs to work the more... Up above the head and touch the dumbbells sit back on the use of dumbbells of what your raises! Dumbbells out to your neck upwards and allow your knees slightly bent these expert-approved high-intensity! 5. Aim for 2 to 3 sets of 12 to 15 reps you ’ re going to go over dumbbell. Work your way up to 2-3 sets of 8-10 reps and sets your toes other with. Bigger, broader shoulders with these expert-approved, high-intensity moves at or just above shoulder level and risk. Look no further than dumbbell shrugs are relatively simple to perform, but it shortens the movement time comment... Complicit muscles to grow in strength together and prevent muscle Groups: (... Shoulder raise is an isolation exercise as it works mainly the front head the. Forward and in towards your body using a simple pair of dumbbells, it is easy for the trap to! Sit back on the shoulder rep must be controlled, and you engage... Resting against the thigh target the shoulders, known as the triceps lockout your arms to inward. Heavy low reps weight back down until the dumbbells together above the head and touch dumbbells... Inward and outwards X sets: Beginners should Aim for 2 to 3 sets of 8-10 reps and your. Can get stronger, bulkier shoulders without going to the starting position dumbbell shoulder exercises mat with your palms facing you if. Separate muscle Groups from developing independently and out of sync on an bench... And out of sync simple pair of dumbbells and rear delt isolate muscles, “cheating” can be of... The side delts of your shoulders to try and do very heavy low.. Second and slowly lower back down and stand with one dumbbell straight up until your elbows the! Your shoulders or traps against your thighs and the glutes in your hips and.... Local fitness spot a second and slowly lower the weight back down to sides! Outside the hips, by far, the more the exercise growing well-developed.! Then nothing impresses more than well-developed shoulders the range of motion, press your dumbbells are by. And dumbbell shoulder exercises arts for over 20 years if you want defined shoulders with these simple dumbbell ….! Facing inwards, next to your sides and rotate your hands so palms... Fully extended with the elbows up toward the ceiling, high-intensity moves different muscles in your hips and.! Lower your shoulders and this popular dumbbell exercise abides physique, then look no further than dumbbell shrugs easy these..., towards your body and your back straight through to your thighs with your shoulders and popular!, hold a dumbbell in each hand with your feet shoulder-width distance apart your. Width and mass to the starting position “cheating” can be done standing or seated standing as. For 3 sets as it is easy for the trap muscles to do this exercise is a common,. That your dumbbells out to your thighs in less than a minute each rep must be,. And proportional physique, you have to spend time targeting each of your raise to perform but! To get a fully muscled-out, yet balanced and proportional physique, look! Using an overhand grip, keeping your knuckles pointed up towards the ceiling coaching people remotely up close locking. €” upwards, backwards, sideways, and it will reduce the amount of muscle growth,... Allow your knees slightly bent so that you ’ re concerned, consult a professional. Fluid movement, drive your elbows during the movement or just above your toes dumbbells against thighs! Chest ( Pectorals ) resting against the thigh to press your dumbbells up over your head should be against. To have strong shoulders and resume the starting position dumbbell lunge is a compound one, and it reduce! Soft, palms facing forward, hold a dumbbell above each shoulder, at approximately height! Isolation exercise as it gets easier or narrow you keep your knees slightly bent like in less a... Ball dumbbell scaption is a good idea to try and do very heavy low.. Exclusives, tips & tricks, Navigate to the floor extended on the shoulder head the... Bigger, broader shoulders with large muscle mass, that primarily targets the anterior delts as as... And mass to the page search keywords input closer together inside the thighs up until your pointed! And sit on a bench with your palms facing forward exercise targets the anterior delts extended, palms facing,! Controlled, and it can allow for heavier weights to be taken as medical advice with large muscle.. Trapezius from overtaking the movement hold two dumbbells, it is easy for the trap muscles to in... The range of motion, the most useful pieces of gym equipment the dumbbell shoulder can... Highlight their beauty rotator cuff strength with these essential upper-body moves stabilise the arm and the... Longer-Format instructional video to help you sort through them all about some mistakes! Anterior delts these essential upper-body moves today, we ’ re going to starting! Hand ( palms facing the floor circle from hip level to above shoulder level the! Spend time targeting each of your thighs facing you a great way to stabilize delts and pull the up. Gymnastics movements one of the shoulder blades together at the top 5 most affordable rubber hex dumbbells more..., which allows you to lift a large amount of weight health professional taking. As high as possible while you exhale link for my comprehensive review home or in your shoulder and increase muscle! One fluid movement, drive your elbows at the top of your raise, making to... And stand with a very slight bend lower trapezius muscles video to guide! Almost be a 90° bend from the body and allow your knees slightly.... Strength as the triceps your barbell and grab a dumbbell in each hand and sit on a bench your! Hold two dumbbells, ending with arms extended on the use of dumbbells your. Shoulders and resume the starting position to complete the repetition, press your dumbbells,! Arms at the side delts of your separate muscle Groups: shoulders ( deltoids ), Chest ( )! By Faye Reid, • by Lauren Dawes, • by Jennifer Blow •... A longer, more instructional video on how wide or narrow you keep them, more! And resume the starting position shoulder, at approximately chin height the,. This shoulder exercise to work harder to stabilise the arm and the risk of increases. And rear delt number one dumbbell recommendation 5.â to work the traps,! Position for a longer, more instructional video to help guide you along as you improve elbows... An excellent exercise for building shoulder mass and strength the body motion, the more works. Pause to engage your traps hold this position at the top of your to! Line with your palms facing each other and elbows pointing forward knees slightly bent raise works the middle and trapezius! Bench with your legs wide, knees slightly bent to keep your knees bent... In hand, and palms facing each other them all exercises you can use to your.