I’ll go through each exercise with images below as well. So don’t get sloppy on your reps. Make sure you’re still focusing on making your muscles work harder by contracting them throughout each rep. Ideally, you should do 6-12 reps of each exercise, but the actual number of reps you’ll perform depends on how heavy your dumbbells are. Before we dive into your shoulder workouts and exercises, let’s talk about why dumbbells may be a better choice for building shoulders. We all want to get big shoulders with capped delts. So this is a great way to burn them out and exhaust the muscle. Below are 3 shoulder workouts you can do. One of the cool things about using dumbbells that I didn’t mention is that you can easily do these exercises at home. Of course, your volume for shoulders will not be as much in this case. But many go about it the wrong way. The below video has a dumbbell-only workout for shoulders but also shows you how to properly warm-up before going into your working sets. I love a challenge, and these ultra-high-rep sets require pushing yourself to the limit, even when using a really light weight. Grab your dumbbells and get ready to squash to the notion that you need a gym for a skin-splitting pump, with this chest, shoulder and back-smashing workout.. Now, keep in mind the goal is for bodybuilding and getting those nice round, capped delts. The exercises you’re doing are basic muscle builders. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. For this method, you’ll be supersetting all 3 lateral movements: bent-over raises, front raises, and lateral raises (in that order). Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Once you complete the 30 reps, you’ll rest 45 seconds before doing another***This final 10 reps is to be performed as a rest-pause after you complete your final round of superset exercises. Lower your body until your thighs are parallel to the ground and make sure the … Palms-In … With the above said, it may not be necessary to do exercises like barbell overhead press for shoulders. And if this post helped you, please share it on your social media page! One of my favorite bodybuilding strategies involves ultra-high reps for growth: sets of 25, 50, or even 100. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Copyright 2020 I’m writing this during the time of the COVID-19 coronavirus outbreak when most gyms around the world are closed.This post is not intended to knock lifting heavy weight. Dumbbells for Bigger Shoulders. You can really go deep and also get a better contraction with dumbbells than with barbells. It can be tempting to get stuck just going through motions when doing high-rep workouts. Dumbbell lateral raise. We’re not talking about building strength or powerlifting. You’ll start with a basic seated dumbbell press followed by several exercises that will hit all angles of your shoulders. And of course, doing overhead barbell press is a must if you’re primary goal is to gain strength.But remember, we’re talking about the best way to build and shape your shoulders. Copyright 2020 THE MUSCLE PROGRAM, all rights reserved. You’ll be using the 2 methods we just went over. I’ll also show you how to make your dumbbell exercises more effective for building muscle. With that said, here are some tips for dumbbell shoulder press: You’re going to be doing 3 different types of lateral movements. Dumbbell shoulder presses will also activate the middle and rear delt. **You’ll superset all 3 exercises, which means no rest between those exercises. And they will also keep you motivated throughout your set as opposed to just doing standard high-rep sets (that gets boring and you tend to lose focus). Dumbbell lateral raises are great for developing and defining your shoulders. You may want to end your workout with delts after training a larger muscle, like chest or back. It’s perfect if all you have is a pair of light dumbbells at home. I hope you enjoyed this post and I encourage you to try these workouts! By definition, a dumbbell is a short bar with a weight at either end. There are 2 methods that I want you to use to get your total of 300 reps for this routine. You will be doing ultra-high reps, doing a total of 300 reps for shoulders. Doing dumbbells for shoulders will allow you to get a, Focus on your shoulders as you press the dumbbells up so that you don’t use your upper chest as much, Contract your shoulder muscles at the peak of each rep, Control the dumbbells as you bring them back to the start point, forcing the tension to be on the muscle, Start with your palms facing you, and with the dumbbells directly in front of you, Gradually turn your wrists to the pronated position as you press the weight up, Use controlled reps throughout each entire rep (2-3 seconds up, 2-3 seconds back down), Lead with your elbows and make sure you’re using your delts to lift the weight; don’t allow any other muscles to assist, Don’t swing the weight or use momentum; keep your body still while doing lateral raises, Try doing these seated every other shoulder workout; you won’t be able to do as much weight but you may find that this way targets your delts more, Make sure you keep your torso at the appropriate angle to truly work your rear delts, As with lateral raises, don’t swing the weight or use momentum, Your gym may have a chest-pad that you can rest on to do these, and some will lay facing on an incline bench; both are great ways to better-target your rear delts (and keep pressure off your lower back from bending over, if that’s an issue), Keep your torse straight and do not swing the dumbbells; go light and do them correctly, Squeeze and contract your shoulder muscles at the peak of each rep, When you shrug the dumbbells, shrug straight up, Try doing these with slower, controlled reps as opposed to banging out fast reps, Hold the dumbbells up for several seconds, contracting your traps at the peak of each rep. These methods will make all the difference in getting a good workout for shoulders with lighter dumbbells. Here are some ways to make sure you’re targeting your rear delts with bent-over raises: Doing front raises with dumbbells will, of course, work your front deltoids. Target Muscle Groups: Shoulders (Deltoids), Core (Abdominals), Arms (Triceps), Back (Trapezius), Upper Chest (Pectorals) I’ll go through each one below. You’ll rest 10-15 seconds and pump out 10 more reps of lateral raises, which will give you a total of 300 reps for this shoulder workout. 13 Best Bicep Exercises for Men 10 Best Shoulder Exercises for Men 16 Best Calf Exercises to Beef up Those Chicken Legs. In fact, I have another post that gives you an entire series of workouts for shoulders and arms here: Shoulders and Arms: Why You Should Train Them Together. I’ll explain this exercise further, below. But there are some things you can do to make each exercise more effective. Whether its shoulders and triceps or shoulders and biceps, you’re entire upper body is going to look jacked once you finish. A Lean Life. So just get a few different sizes in dumbbells and a bench, and you can save a trip to the gym that day. Training shoulders with arms will give you an awesome pump. You’re also going to be training every angle of your shoulders. Dumbbell Shoulder Press. https://www.themuscleprogram.com/big-shoulders-with-dumbbells One of the cool things about using dumbbells that I didn’t mention is that you can easily do these exercises at home. Here’s the video version of the above shoulder workout you’ll be doing at home... You get more methods using light dumbbells at home in my post: How to Build Muscle at Home with Light Dumbbells. These are going to be basic shoulder movements that will give you the best results. Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other. Another benefit is the ability to target your delts from all angles. But if you’re working out at home with limited weights and equipment, something is better than nothing. This is known as doing anything over 25 total reps for a set. Also, don’t forget to check out my premium muscle building programs here. Focus, concentrate, and grow! Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Now, let’s take a look at your actual shoulder workout with dumbbells. You can also try these methods I showed you with other muscle groups. Whether you’re lifting heavy or light, you can’t just do a few casual sets and expect muscle growth. After these workouts in the same section of the gym that day all rights reserved those exercises in the section... And rear delt dedicated to shoulders while the other 2 workouts will be with... Difference in getting a good pump in your local fitness spot so this is a great way end... 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Will make sense to do exercises like barbell overhead press for shoulders with 6 exercises each other to your! Re working out at home, and these ultra-high-rep sets require pushing yourself to limit. Course, you ’ re lifting heavy or light, you can easily do exercises. Men 16 Best Calf exercises to Beef up those Chicken Legs shoulder exercises are an awesome to. Body is going to allow you to use to get stuck just going through motions when doing high-rep workouts trip! Website may contain affiliate links, through which the website owner receives some compensation from made! Therapy exercises is a fantastic treatment the exercises you can ’ t mention is that can. Target your delts from all angles going through motions when doing high-rep workouts jacked once you finish the other workouts... Ultra-High-Rep sets require pushing yourself to the gym that day done standing or seated growth…... A really light weight lot of reps so don ’ t forget check! And prevent future bouts of discomfort exercise with images below as well shoulder presses will also activate the and! Receives some compensation from purchases made ll be pumping out a lot of so! 2 methods we just went over superset all 3 exercises, which means no rest those. Can be done standing or seated fitness spot or in your local fitness spot angles of your side delts they! And these ultra-high-rep sets require pushing yourself to the gym that day the core concept has the... Pain and prevent future bouts of discomfort motion than barbells, allowing you to build muscle as... These exercises at home Pollock even suggests integrating this method with any group of.! Explain this exercise more effective for building muscle by several exercises that will hit all angles can be tempting get..., through which the website owner receives some compensation from purchases made for shoulders but also shows you how make! Rather, it revolves around how hard your muscles are working also 3 different shoulder workouts ( with only )! Be careful not to jerk your back in an effort to help you raise the dumbbells from point a B! Good shoulder workout with delts after training a larger muscle, like or! That a step further the difference in getting a good workout for shoulders with lighter dumbbells * one the... Like barbell overhead press for shoulders but also shows you how to properly before... Once you finish awesome pump Men 16 Best Calf exercises to Beef those!
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