The Best Dumbbell Shoulder Exercises
If you can’t make it to the gym and all you have a set of dumbbells to work with then don’t worry, we have a set of exercises that are perfect for you too.
full workout shoulder at gym
Two Arm Dumbbell Upright Row: Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling.
Lower the dumbbell back down and repeat.
See Saw Press: Hold two dumbbells just behind your shoulders, palms facing forward. Look up and tilt your body to the left,
extending your right arm straight above you. Lower the dumbbell and repeat on the other side to create a see-saw motion.
Seated Lateral Raise: Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they’re shoulder height. Lower under control and repeat.
Shadow Boxing with Dumbbells: Stand holding two dumbbells at shoulder height with an underhand grip. Adopt a fighting stance and bounce on your toes as you shadow box. Dip and weave to your heart’s content. Just don’t drop the weights on your toes.
Lying Rear Delt Fly: Lie on a bench, chest facing down, with a dumbbell in each hand down your shoulders. Slightly bend your elbows and raise your arms to the side until they’re in line with your body. Lower the dumbbells to the floor and repeat.
One Arm Dumbbell Swing: Hold a dumbbell at arms length between your legs.
Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the dumbbell up towards your head as you straighten your legs.
Repeat this movement, then swap sides.
Seated Dumbbell Shoulder Press: Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Spellcaster: Hold a dumbbell in either hand and stand with your legs wide, knees slightly bent. Swing both dumbbells to one side and lift them up as though drawing a circle from hip level to above shoulder height. Swing the weights to the other side, dipping down to your hip before raising them again. Keep repeating this motion.
The Best Dumbbell Shoulder Workout
What good are exercises without a routine to put them into? Check out this dumbbell shoulder workout from PT Alex Isaly and start crafting your bolder shoulders.
The Push-Pull Dumbbell Shoulder Workout
The Ultimate Shoulder Workout
Barbell shoulder
Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder width apart and slightly bend your knees to inititate the move. Push up with your legs to explosively press the barbell straight above your head.
Seated shoulder press
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you’ve just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
shoulder exercise
Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.
shoulder exercise day 3
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