EFFECTIVE DUMBBELL SHOULDER EXERCISES

Like using dumbbells for chest strength, working out your shoulders with free weights promotes balanced strength and stops a stronger shoulder compensating for the other. Plus, these exercises are dead easy to do at home since most don’t require anything more than a heavy pair of dumbbells.

WHY USE DUMBBELLS?

Some people just don’t get on with barbells – and that’s okay. If you’re hitting plateaus, don’t feel confident, or just aren’t see the results you were expecting from barbell workouts – dumbbells are the way forward. Plus, it’s easier to store a bench and dumbbells at home than it is a full Olympic size barbell. Some things just make sense.

DUMMBELL SHOULDER EXERCISES

Dumbbell Shoulder Press

Like its barbell counterpart, this press is the bedrock for all shoulder strength training. The use of dumbbells means you develop both arms equally and don’t let one side overcompensate for the other.

How to do it:

1. Grab a bench and ensure that it is placed on the maximum incline position. Pick up the your dumbbells and rest your arms at your side.

2. Grip your dumbbells, with your forearms pointing upwards and your palms facing away from your body.

3. Lift the dumbbells up over your head. Be sure to keep your shoulders down, not tense.

4. Reverse the motion, bringing your elbows up against your body and returning your arms and the dumbbells to their original position from step 2.

5. Repeat the exercise; you’ve now done one dumbbell press. Remember to keep your back straight and focus on moving your arms, not the rest of your body. This is important to avoid shoulder injury.

REVERSE FLY’S

Fly’s are hard, so start light if you’re new to them. Going too big too soon can strain your shoulders, especially since you’re fighting gravity hard with this exercise.

How to do it:

1. Grab two dumbbells with an overhand grip.

2. Push your hips backward in a hinge motion, bringing your chest parallel to the floor (or as close to parallel as you can comfortably go).

3. Raise your arms outward to the side, lifting until your arms are perpendicular to the rest of your body.

4. Lower your arms in a reverse motion, keeping your head facing forward the whole time. You’ve now done one reverse fly!

Like the press, this exercise can be done in an incline position to add variation.

LATERAL RAISE

Lateral raises are beginner-friendly and great for building shoulder and upper arm strength, but you should follow the steps to ensure you’re performing the exercise safely and effectively.

How to do it:

1. Stand up straight with a dumbbell in each hand, your arms resting at your sides. Keep your feet shoulder width apart, and don’t forget to maintain good posture.

2. Keeping your arms straight, lift your arms out to the side**<span>, stopping once your arms are perpendicular to the rest of your body.</span>

3. Gently reverse the motion until you are back in your original position**<span>. You’ve just done one lateral raise!</span>

ARNOLD PRESSES

If it’s good enough for The Terminator, it’s good enough for you. It’s the twist that distinguishes arnold presses from the standard press, so watch your form.

How to do it:

1. Grab a bench and ensure that it is placed on the maximum incline position. Pick up the your dumbbells and rest your arms at your side.

2. Raise the dumbbells to shoulder level with palms facing towards you.

3. Rotate arms into a shoulder press position, then push up until your arms are fully extended. Your palms should now be facing forwards.

4. Reverse the motion, bringing your elbows up against your body and returning your arms and the dumbbells to their original position at shoulder level.

WANT TO LEARN MORE?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.