Good dumbbell shoulder workouts

If you are limited to what equipment you have access to, there is no reason why you can not get a good workout for your shoulders by using dumbbells. Try these dumbbell shoulder workouts.

Dumbbell Shoulder Press

  • Pick up your preferred dumbbell weight and hold one in each hand with an overhand grip, keeping your upper body tight (if you are sitting down, rest the weights upright on your thighs).
  • Exhale as you begin to lift weights toward the ceiling with your palms facing forward. Keep the contraction at the top.
  • Inhale slowly and begin to lower the weights to your shoulder height.
  • Repeat for assigned/preferred sets and reps.

Dumbbell Front Raise

  • Choose the preferred dumbbell weight and stand upright, tighten the upper body and place the weights in front of the thighs (palms inwards).
  • The upper body should remain firm and without swinging, raising one side to the front of the body, holding a slight elbow bend (rotating the palms towards the floor), and continuing to rise until the arm is parallel to the floor. Exhale throughout the movement.
  • After holding for a moment, inhale and slowly lower the weight back to the thigh.
  • Alternate and complete with right arm.

Dumbbell bent-over lateral raise

  • Pick up the desired weight and place yourself in an almost early squat position.
  • Hold a tight upper body, bend slightly at the hips, stretch the hamstrings so that your body is almost parallel to the floor.
  • Raise the dumbbells in a reverse flight motion; squeeze the scapula together at the end of the movement. Exhale during the exercise.
  • Lower the dumbbells slowly in a controlled manner. 
  • Repeat assigned/preferred repetitions.

Dumbbell lateral raise

  • Take the desired weight, place the body upright, and tighten the core and head straight up.
  • Use as little momentum as possible, exhale while lifting the dumbbells to the side, with a slight bend in the elbow. 
  • Hold the dumbbells on top of the movement for 1-2 seconds, and squeeze the contraction.
  • Inhale as you slowly lower your weight again.

Dumbbell upright row

  • Pick up your preferred dumbbells weight using an overhand grip. Dumbbells should be placed just within shoulder width, with the palms facing the body, while the body should remain upright, tight and the arms extended with a slight bend.
  • Focus on the side shoulder muscles – exhale as you use them as the primary aid to lifting the dumbbells while your elbows drive the upward movement. Hold dumbbells close to your body throughout the exercise. Hold for a moment. 
  • Inhale as you slowly lower the manuals back to the starting position. Hold dumbbells close to your body throughout this movement.

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