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Properly conditioned deltoid muscles are quintessential for having a healthy shoulder and a sturdy arm. Shoulder muscles are responsible for most of the movements that one performs in their day and is imperative that one trains all the three deltoid heads with a highly customizable and an extremely focused training program.
Here is a list of the five best exercises with dumbbells that you could add to your shoulder workout routine to start building and conditioning them.
Like all workouts, exercise a little caution while working with free weights. Keep these points in mind while working on improving your shoulder muscles:
Train with heavy weights under expert supervision. Carelessness with heavy-weights could lead to a serious injury.
Always ensure a lot of variety in your workout program for better results. Work with exercises that provide a focused response on all the three deltoid heads of the shoulder.
#1 Dumbbell Shoulder Press
The dumbbell press targets the shoulder muscles with precision and is a great exercise for people of different age groups and diverse skill levels. In addition, the exercise targets the lower-back and triceps.
The exercise has a lot of variations, and one could perform it either by standing or sitting on a flat bench. Moreover, rather than using both the arms, you could use a single arm to raise and lower the dumbbell for enhanced variety and adjustable resistance.
Instructions
Step 1: Hold the dumbbells in both the hands. Position the arms such that the forearms are perpendicular to the floor. The dumbbells should be near your head. Ensure that the distance between the feet is approximately equal to the width of the shoulders.
Step 2: Slowly lift the dumbbells until the arms are fully extended upwards. Take care that a neutral grip is maintained throughout the exercise.
Step 3: Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tips: Casual trainers should avoid lifting heavy weights without expert supervision. People with back or elbow problems should exercise caution.
Next up: Dumbbell Lateral Raise
#2 Dumbbell Lateral Raise
Dumbbell lateral raise is a wonderful exercise for both beginners and experienced trainers to build strong and well-toned shoulders.
Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.
Instructions
Step 1: Stand straight with dumbbells in both the hands. The arms should be on the side in fully extended position with the palms facing the torso. Take care that the width between the feet should be equal to the width of the shoulder.
Step 2: Lift the dumbbells towards the side until the weights are in line with the shoulder.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Ensure that the elbows are close to the torso during the initial position for maximum efficiency. You could perform this exercise while sitting on a bench with or without back support for added customizability. Always train for higher reps with lower weights.
Next up: Front Dumbbell Raise
#3 Front Dumbbell Raise
Front dumbbell raise is one of the best dumbbell workouts for the toning the muscles in the shoulder and the chest region. With its simplistic nature, it could be performed by both beginners and professional trainers.
Instructions
Step 1: Hold dumbbells in both hands while standing straight. The palms should be facing the body, and the distance between the feet should be equal to the width of the shoulder.
Step 2: Slowly, lift one dumbbell upwards with a bent elbow. Lift until the dumbbell is in line with the shoulder. Care should be taken that the arm is always straight and parallel to the floor.
Step 3: Pause for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: Do not swing your torso while lifting the dumbbells for maximum efficiency. You could also perform this exercise by lifting both the dumbbells at the same time.
Next up: Reverse Fly
#4 Reverse Fly
Along with building the shoulder, the reverse fly also aids in improving the conditioning of the back. This beginner-level exercise is ideal for people of different age groups and diverse skill levels.
Instructions
Step 1: Hold dumbbells in both the hands. Slightly bend forward using the hips with a straight back.
Step 2: Move both the arms sideways and lift the dumbbells while squeezing your shoulder blades.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: This exercise could also be performed using an incline-decline bench for variable resistance and improved customizability.
Next up: Alternating Deltoid Raise
#5 Alternating Deltoid Raise
The alternating deltoid raise could be considered as an amalgamation of the front and the lateral raise. This combines the best from both the worlds and ensures a well-built and a strong shoulder.
Also, read 5 Impactful Rear Delt Raise Variations For Strong Growth
Instructions
Step 1: Stand straight and hold dumbbells in both the hands. The arms should be straight, and the palms should face the body.
Step 2: With slightly bent elbows, raise the weights to the front. The movement should be like the movement employed in a front dumbbell raise.
Step 3: Return to the starting position and move your arms to the side mimicking the motion of a dumbbell lateral raise.
Step 4: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Perform this exercise for higher reps using lighter weights.
