Over the month of January I’ve been providing you with a range of fitness themed New Year articles and provided you with some highly effective dumbbell exercises for your chest, triceps, upper back and biceps. Today I’m going to be adding to this series of articles and giving you 5 Effective Dumbbell Shoulder Exercises To Try This New Year.
As you probably know, dumbbells are an extremely versatile piece of fitness equipment and are a great tool for targeting all the muscles in your shoulders and giving them an effective workout. If you want to develop stronger shoulders this New Year, these five effective dumbbell shoulder exercises are sure to do the trick. All you need to perform them are a bench and a set of dumbbells and then you’re good to go.
When doing these dumbbell shoulder exercise, aim for a set range of 3-5 and a repetition range of 8-12. I personally start off with a lighter pair of dumbbells and do one warm up set, then grab a heavier pair and do three full sets. For the repetitions, I aim for 12 and make sure I can do at least eight. If I can do 12 or more repetitions comfortably, I grab a heavier pair of dumbbells and if I can’t manage eight full repetitions, I grab a lighter pair.
Exercise 1 – Seated Upright Bench Dumbbell Shoulder Press
The seated upright bench dumbbell shoulder press is a top exercise for building size and strength in your shoulders. It also targets your upper back and biceps to a lesser degree.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that the back half of it is in an upright position.
2. Grab a dumbbell in each hand, rest them on your knees and then sit on the bench, ensuring that your feet are on the ground about a shoulder width apart, your knees bent at a 90 degree angle and your back is straight up against the back of the bench.
3. Slowly lift the dumbbells up and hold them just above your shoulders with your palms facing forwards.
4. Once you have the dumbbells in position above your shoulders, slowly straighten your elbows and press the dumbbells up above your head, stopping just before they touch.
5. Slowly bend your elbows and lower the dumbbells back down so that they are just above your shoulders.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, put the dumbbells on the floor.
8. Rest for 1 minute and then repeat steps 2-7 for the desired number of sets.
9. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Seated Incline Bench Dumbbell Shoulder Press:- Adjust the bench so that it’s at a slight incline angle and then perform the exercise as described above. The slight incline places greater emphasis on the front of your shoulders and also targets your chest to a lesser extent.
– Seated Flat Bench Dumbbell Shoulder Press:- Adjust the bench so that it’s flat and then perform the exercise as described above. By performing the exercise on a flat bench, you have to ensure your back stays straight yourself and this brings your core into play.
– Standing Dumbbell Shoulder Press:- Perform the exercise as described above but instead of sitting on a bench, stand up straight. By performing the exercise while standing up, you give your core muscles an even greater challenge than the seated flat bench dumbbell shoulder press variation discussed above and also get to test your balance.
Video Demonstration:
Exercise 2 – Seated Upright Bench Dumbbell Arnold Press
The seated upright bench dumbbell Arnold press is very similar to the seated upright bench dumbbell shoulder press listed above. However, it adds a twist to the top of the press and by doing this, places extra emphasis on your rear delts.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that the back half of it is in an upright position.
2. Grab a dumbbell in each hand, rest them on your knees and then sit on the bench, ensuring that your feet are on the ground about a shoulder width apart, your knees bent at a 90 degree angle and your back is straight up against the back of the bench.
3. Slowly curl the dumbbells towards your shoulders with your palms facing backwards.
4. Once you have the dumbbells in position and close to your chest, slowly straighten your elbows and press the dumbbells up above your head. As you press the dumbbells, slowly twist your hands so that your palms are facing forwards and stop just before the dumbbells touch.
5. Slowly bend your elbows, lower the dumbbells back down to the starting position just in front of your chest and twist your hands so that your palms are facing backwards.
6. Repeat steps 4-5 for 8-12 repetitions.
7. After your last repetition, put the dumbbells on the floor.
8. Rest for 1 minute and then repeat steps 2-7 for the desired number of sets.
9. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Seated Incline Bench Dumbbell Arnold Press:- Adjust the bench so that it’s at a slight incline angle and then perform the exercise as described above. The slight incline places greater emphasis on the front of your shoulders and also targets your chest to a lesser extent.
– Seated Flat Bench Dumbbell Arnold Press:- Adjust the bench so that it’s flat and then perform the exercise as described above. By performing the exercise on a flat bench, you have to ensure your back stays straight yourself and this brings your core into play.
– Standing Dumbbell Arnold Press:- Perform the exercise as described above but instead of sitting on a bench, stand up straight. By performing the exercise while standing up, you give your core muscles an even greater challenge than the seated flat bench dumbbell Arnold press variation discussed above and also get to test your balance.
Video Demonstration:
Exercise 3 – Alternating Dumbbell Front Raise
The alternating dumbbell front raise is an excellent exercise for isolating the front of your shoulders and giving them a targeted workout.
Equipment Required:
– 2 Dumbbells
Instructions:
1. Grab a dumbbell in each hand, hold them by your side with your palms facing inwards and stand up straight with your feet a shoulder width apart.
2. Keep your arms straight with a slight bend in the elbows and then slowly raise the left dumbbell upwards, stopping when it’s parallel with your left shoulder.
3. Slowly lower the left dumbbell back down to the starting position.
4. Slowly raise the right dumbbell upwards, stopping when it’s parallel with your right shoulder.
5. Slowly lower the right dumbbell back down to the starting position.
6. Repeat steps 2-5 for 8-12 repetitions.
7. After your last repetition, put the dumbbells on the floor.
8. Rest for 1 minute and then repeat steps 2-7 for the desired number of sets.
9. If you’re working out in a gym and you no longer require the dumbbells after your final set, make sure you put them away.
Variations:
– Dumbbell Front Raise:- Perform the exercise as described above, except instead of alternating the arms that you lift with, lift both dumbbells at the same time. Lifting both dumbbells at the same time tests your balance to a greater degree and also cuts down the total time it takes to perform each set.
– Seated Alternating Dumbbell Front Raise:- Grab a bench, adjust the bench so that the back half is in an upright position, sit on it and then perform the exercise as described above. By performing the exercise from a seated position, you don’t have to worry about balance or keeping your back straight and can instead fully focus on the dumbbell front raise.
– Seated Dumbbell Front Raise:- Grab a bench, adjust the bench so that the back half is in an upright position, sit on it and then perform the exercise as described above, except instead of alternating the arms that you lift with, lift both dumbbells at the same time. By performing the exercise from a seated position, you don’t have to worry about balance or keeping your back straight and lifting both dumbbells at the same time you can cut down the time it takes to perform each set.
Video Demonstration:
Exercise 4 – Dumbbell Side Lateral Raise
The dumbbell side lateral raise is an excellent exercise that targets the side of your shoulders and gives them a focussed workout.
Equipment Required:
– 2 Dumbbells
Instructions:
1. Grab a dumbbell in each hand, hold them by your side with your palms facing inwards and stand up straight with your feet a shoulder width apart.
2. Keep your arms straight with a slight bend in the elbows and then slowly raise your arms out to the side, stopping when the dumbbells are parallel with your shoulder.
3. Slowly lower your arms and the dumbbells back down to the starting position.
4. Repeat steps 2-3 for 8-12 repetitions.
5. After your last repetition, put the dumbbells on the floor.
6. Rest for 1 minute and then repeat steps 2-5 for the desired number of sets.
7. If you’re working out in a gym and you no longer require the dumbbells after your final set, make sure you put them away.
Variations:
– Single Dumbbell Side Lateral Raise:- Grab a dumbbell in your left hand and perform the exercise as described above with just your left arm. After you’ve done 8-12 repetitions with your left arm, transfer the dumbbell to your right hand and perform a further 8-12 repetitions with your right arm. By focussing on one arm at a time you can really perfect your perform and master the technique.
– Seated Dumbbell Side Lateral Raise:- Grab a bench, adjust the bench so that the back half is in an upright position, sit on it and then perform the exercise as described above. By performing the exercise from a seated position, you don’t have to worry about balance or keeping your back straight and can instead fully focus on the dumbbell side lateral raise.
Video Demonstration:
Exercise 5 – Reverse Dumbbell Fly
The reverse dumbbell fly is a fantastic exercise that works the rear part of your shoulders. It also gives your upper back a secondary workout.
Equipment Required:
– 2 Dumbbells
– 1 Bench
Instructions:
1. Adjust the bench so that it’s at an incline angle.
2. Place the dumbbells on the floor at the front end of the bench and then lie forwards on the bench with your head hanging over the front and your feet touching the floor at the back.
3. Grab the dumbbells off the floor, keep your arms straight with a slight bend in the elbows and then slowly raise your arms out to the side, stopping when the back of your shoulders is fully flexed.
4. Slowly lower your arms and the dumbbells back down to the starting position.
5. Repeat steps 3-4 for 8-12 repetitions.
6. After your last repetition, put the dumbbells on the floor.
7. Rest for 1 minute and then repeat steps 2-6 for the desired number of sets.
8. If you’re working out in a gym and you no longer require the equipment after your final set, make sure you wipe down the bench with a towel and put the dumbbells away.
Variations:
– Bent Over Reverse Dumbbell Fly:- Grab a dumbbell in each hand, stand with your feet a shoulder width apart, bend over so that you’re back’s at a 45 degree angle and then perform the exercise as described above. By performing the exercise without the support of a bench, you test your balance and core stability at the same time as your shoulders and upper back.
Video Demonstration:
Summary
Strong shoulders are an essential part of any fitness training program. They support all areas of your upper body, improve your posture and improve your performance in a range of areas. So if you aren’t already targeting your shoulders this New Year, give your workouts a re-think and incorporate some of these dumbbell shoulder exercises into your weekly routine.
Now I want to hear from you guys. Are shoulders part of your fitness training plans this New Year? Do you normally train with dumbbells? Leave a comment below this post and let me know what you think. Also, please Like, +1, Pin and Tweet this post, so that as many people as possible can incorporate these five effective dumbbell shoulder exercises into their workout routine.