Dumbbells are the most commonly used tool when we exercise our shoulders. For those who want to develop broad shoulders, dumbbells are indispensable. Training is the first step for you to get in shape. Today we have 14 good methods for shoulder training with dumbbells to give you. See if you can get it?
Action 1: Front dumbbell raise
Stand naturally, or stand close to a 45-degree incline, holding the barbell in both hands or The dumbbell hangs in front of your legs, holding it shoulder-width apart. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.
Action 2: Dumbbell lateral raise
Dumbbell lateral raise is an exercise performed with dumbbells. Before starting the movement, stand with your feet slightly apart, your back straight, your arms vertical to both sides of your body, grasp the dumbbells with both hands, and lift the dumbbells sideways and upward to the level of your shoulders, with your elbows slightly bent.
Action 3: Leaning over the bird
Lie prone on the inclined board, with your hands vertically placed on the ground at both sides of your body. With your shoulders slightly externally rotated, thumbs up, lift your arms upward while squeezing your shoulder blades together, opening your arms and abducting them until they form a T shape. The upper arms and torso are close to a 90-degree angle. Keep your arms straight and contract at the top for 3 seconds. Repeat 8-12 times.
Action 4: 1-1-2 Dumbbell Press
Choose a pair of slightly lighter dumbbells. The starting position is the same as the traditional dumbbell press. Hold the dumbbells in both hands and push them up steadily. Then do a one-handed press with one hand! Support the dumbbell with your other hand to keep your shoulders stable. After completing a press with one hand, immediately switch to the other hand and perform the same press movement, once with each hand, and finally perform a dumbbell press with both hands! Three times is one!
Action 5: Dumbbell Upright Row
Keep your elbows in a high position and continue to lift the weight upwards until the dumbbells reach or are slightly above your shoulders. Squeeze your delts hard at the center of the movement, then slowly lower the dumbbells to the starting position.
Action 6: Dumbbell shrug
Stand naturally, with the backs of both hands facing forward, holding a barbell or dumbbell hanging in front of the legs. Hunch both shoulders upward at the same time, so that the acromions touch the ears as much as possible, then slowly turn the shoulders back at this peak position, and then slowly turn from back to downward to the original position of the arms hanging down. Repeat.
Action 7: Arnold Shoulder Push
Hold a dumbbell in each hand and do the curl while standing or sitting, but you are required to straighten your back and lift the dumbbells to the shoulder position with your palms facing each other. Own. Then lift it up like a dumbbell press and start rotatingWrist so that when the dumbbell is raised to its highest point, the palms face forward. Pause at the highest point, then lower the dumbbells in the opposite direction of the upward movement, and repeat.
Action 8: Lean over and open your elbows to row
With your feet shoulder-width apart, your torso is bent parallel to the ground or at an angle of 30°, your ears, shoulders and hips are in a straight line, and your core is tight. . The upper and lower arms are at 90°, and the upper arm and the body are approximately 90° to confirm the grip distance. Hands hang down naturally, with a closed grip. Move up until the upper arms are slightly lower than the torso, and the barbell is approximately aligned with the chest. Return the movement to the natural drooping of the arms.
Action 9: Opposite-grip dumbbell press
Grasp the dumbbell with both hands, palms facing each other, then lift the dumbbell in front of the chest, and open the shoulders back horizontally. Keeping your shoulders steadily tightened, push upwards, hold for one second at the top of the movement, and straighten your arms naturally.
Action 10: One-handed dumbbell press
Hold the dumbbell with one hand and place it on both shoulders (palms of your hands facing inward), with your elbows slightly outward. Start pushing your shoulders up vertically, then stabilize the shoulder straps, straighten your arms, and then slowly bend and lower your elbows to return to the preparatory position.
Action 11: Alternate dumbbell press
Hold the dumbbell with both hands, lift it to your shoulders, keep your back straight, tighten your abdomen, and push the dumbbell upward with one hand until both arms are fully Straighten the dumbbell and stop it above your head. After about 1 second, slowly lower the dumbbell! Then switch to the other hand and perform the press.
Action 12: Dumbbell Reverse Fly
Put your feet apart and lean over 90°; hold the dumbbells with both hands, fists facing each other; elbows slightly bent, arms perpendicular to ground. When lifting up, stretch your arms to both sides, and at the same time rotate your arms so that your fists face downward. Tighten your elbow joints, exert force on your shoulders, and imagine that the entire arm and dumbbell are moving as a whole. When lowering, slowly turn your arms inwards and close them instead of falling freely.
Action 13: Upright dumbbell arm curl
Stand and hold the dumbbell, keep your back straight, lift it upward, pay attention to bending the elbow joint, and lift the dumbbell to the chest. On the same track, lower the dumbbells back to their original position. Repeat the above actions.
Action Fourteen: Dumbbell Upright Pull
Hold the dumbbell with both hands and stand upright. With your elbows outward, lift the dumbbells until they are higher than your shoulders. Restore slowly and feel the shoulder muscles being stimulated