10 Best Dumbbell Workouts For Strong Shoulder

Dumbbell-shoulder-workout

Following one shoulder exercise that your might be doing or knowing will not result in those heavy and strong shoulders. It would help if you had a combination of different exercises and their variants to grab your hand on those dreamy three-dimensional shoulders. Many muscles are involved in the shoulders; all of them need the burn – the Deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae.

The Dumbbell can prove to be the most effective way to burn the muscles, but also the care and precautions are the gods. The wrong way to do any exercise can bring injuries, and there you have to stop all at once. 

We will always recommend you to know about the exercise and the precautions before adding it to the routine. 

Here is a reliable guide to 10 safer and most effective shoulder exercises using the dumbbells.

1. Dumbbell Front Raise

Posture: Stand shoulder-width apart and hold dumbbells in both of the hands hanging down.

The Move:

  1. Pull the weights up straight without bending the elbows.
  2. Hold it at the shoulder level and contract the shoulder muscles.
  3. Bring the dumbbells down and acquire the posture again.

This is one complete rep.

Tip: Keep The core tight throughout the exercise

2. Standing Dumbbell Fly

Posture: Stand shoulder-width apart and hold dumbbells in both of the hands hanging down.

The Move: 

  1. Pull the weights up straight without bending the elbows on the respective sides. 
  2. Pull it till the shoulder height. 
  3. Hold and squeeze the shoulder blades.
  4. And bring the weights down. 

This is one rep. 

Tip: Keep The core tight throughout the exercise. Mind to hold weights on the peak 

3. Seated Dumbbell Shoulder Press

Posture: Sit on a low backbench. Grab dumbbells in both hands and hold them on the side at shoulder height. Palms should face forward.

The Move: lift the dumbbells overhead until the elbows just about to be straight. Hold and bring the weights down to the shoulder level.

Tip: Keep The core tight throughout the exercise. Mind keeping the spine straight to avoid injuries.

4. Bent-Over Dumbbell Lateral Raise 

Posture:

  1. Grab the dumbbells in both hands.
  2. Bend at the hip.
  3. Bend the knees slightly.
  4. Keep the chest out but the back straight.
  5. Hang the weights down with palms facing each other.

The Move: pull the dumbbells up on the sides until your upper arms are about parallel with the floor and at the level of your shoulders. Hold there to maintain concentration on the shoulder muscle.

Tip: Keep The core tight throughout the exercise. Keep the spine straight.

5. Seated Dumbbell clean

Posture:

  1. Grab Dumbbells in both hands.
  2. Sit on a low backbench.
  3. Lean forward with your back straight.
  4. Hang the weights down parallel with the sides of the upper body.

The Move: Bend the elbows and bring the dumbbells up with palms facing in front. 

Tip: Keep The core tight throughout the exercise. Mind keeping the spine straight to avoid injuries.

6. Trap Raise

 Posture:

  1. Grab dumbbells in both hands.
  2. Lean on an inclined bench press towards the chest.
  3. Hand the weight down with palms facing each other. 

The Move: Bend the elbows and bring the dumbbells up with palms facing in front. Raise the weights straight out, so your arms are inclined at the same angle as the body.

Tip: Take weights according to the capacity to avoid falling on sides. Make a fine grip with the toes.

Barbells have also been much effective in building the shoulders. Here we recommend you four exercises using a barbell so that we don’t miss out on any muscle in the shoulder.

7. Barbell Overhead Shoulder Press

Posture: Stand shoulder-width apart and hold the barbell at the shoulder level with palms facing forward. 

The Move:

  1. Push the bar to the top with hands at 90 degrees and parallel to each other.
  2. Squeeze the shoulder blades.
  3. Bring the bar to the posture while concentrating on the shoulder muscle.

Tip: Keep The core tight throughout the exercise

8. High Pull

Posture:

  1. Grab the barbell with hands about double shoulder width.
  2. Stand shoulder-width apart.
  3. Bend at the hip and slightly bend the knees.
  4. Palms should face backwards while holding the barbell.

The Move: Keeping your glutes and abs engaged, briskly unbending the hip, come forward, pull the bar upwards in one controlled movement, keeping it close to your body until it reaches in front of your shoulders. Hold for a few seconds. And bring the weight down.

Tip: Keep The core tight and keep the back straight throughout the exercise to avoid back injuries.

9. Push Press

Posture:

  1. Grab a barbell.
  2. Stand shoulder-width apart.
  3. Bend the elbows and bring the barbell infant of the shoulders and palms facing in front.

The Move: Extend the arms up to 90 degrees and hold there and contract the shoulder blades.

Tip: Keep The core tight and spine straight throughout the exercise.

10. Barbell Overhead Shoulder Press

Posture: Stand shoulder-width apart and hold the barbell at the shoulder level with palms facing forward. 

The Move:

  1. Push the bar to the top with hands at 90 degrees and parallel to each other.
  2. Squeeze the shoulder blades.
  3. Bring the bar to the posture while concentrating on the shoulder muscle.

Tip: Keep The core tight throughout the exercise