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Tired of your heavy shoulders and have been working hard to get them in shape? Do not worry, we are here with a very effective shoulder workout regime just for you. You do not need any heavy machines for these exercises. All you need is a set of dumbbells and you are all set to go.
However, the moment we bring dumbbells in the scene, we want to remind you that please do not overdo it. Increasing weights unnecessarily will not do you any good. So let us start with lighter weights and move up to heavier ones. There is nothing as good as a steady development and that’s what our aim must be. So let's have a look at these 6 super effective shoulder workouts using dumbbells.
#1 Side Lateral Raise
Instructions:
Step 1: Stand straight with your dumbbells in your hand. Your hands must be by your side and your palms must face you. This is the initial position.
Step 2: Lift the dumbbells and keep your arms straight, Bend your palms a little forward while you do it. Bring them up till they are parallel to the ground.
Step 3: Pause for 1 second.
Step 4: Slowly lower the dumbbells to the initial position.
Do 2 sets of this exercise with 15 reps in each.
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#2 Dumbbell Shoulder Press
Instructions:
Step 1: Hold a dumbbell in each hand and sit on a chair with back support.
Step 2: Hold the dumbbell in a sleeping position and place it on your thighs.
Step 3: Raise both the dumbbells sideways such that your upper arms are parallel to the ground and go up till you reach your shoulder height. This is the initial position. your forearms need to point to the ceiling.
Step 4: Slowly, push the dumbbells upwards till your arms are as extended as possible. Pause for a second.
Step 5: Return to the initial position and repeat.
Do 2 sets of 15 reps each and be careful with the weights.
Also, read 5 Effective Shoulder Workouts with Dumbbells.
Next up: Bent Arm Lateral Raise and Pec Deck Butterfly
#3 Bent Arm Lateral Raise
Instructions:
Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand. Keep your arms by your side.
Step 2: Engage your core, bend your elbows at 90 degrees and raise the dumbbells straight out to the side, upwards. Your palms will face down and go as high as your shoulder level.
Step 3: Lower to the initial position and repeat.
Do 2 sets of 15 reps each.
#4 Pec Deck Butterfly
Instructions:
Step 1: Lie on a bench while you hold a dumbbell in each hand. Place your feet on the floor.
Step 2: Extend your arms towards the ceiling and place them over your chest. Your palms need to face each other.
Step 3: Bend your elbows a little.
Step 4: Slowly lower your arms to your side to bring them to a level that is parallel to the ground. Hold for a second and bring it back to the initial level.
Do 2 sets of 10 reps each.
Next up: Reverse Fly and Overhead Extensions
#5 Reverse Fly
Instructions:
Step 1: Hold a dumbbell in each hand and stand on the floor with your feet shoulder-width apart.
Step 2: Place your hand by your side with your palms facing each other. Bend your elbow slightly.
Step 3: Push your upper body forward, keeping your back straight.
Step 4: Raise your arms up till they reach your shoulder level without relaxing the elbows.
Step 5: Pause for a second and relax.
Do 2 sets of 15 each.
#6 Overhead Extensions
Instructions:
Step 1: Get hold of a dumbbell and hold it with both your hands. Sit on a bench for this one.
Step 2: Slowly lift both arms over your head and fully extend them.
Step 3: Your palms must be facing the ceiling and your grip must be firm. This is your initial position.
Step 4: Keep your upper arm close to your head. Your elbow and forearm must be perpendicular to the floor.
Step 5: Slowly lower the dumbbell in line with your spine and lower it till your forearms touch your upper arms.
Step 6: Go back to the initial position and repeat.
Do 2 sets of 15 reps each. Here, your upper arm remains still while your forearms do the working.
These 6 exercises help you work on your arms, shoulders, and deltoids. Consistency remains key to the full workout. As we mentioned, maintain your posture and choose weights wisely. There are many other exercises that can be incorporated in this regime and have been mentioned in our articles. All the best and train hard.
Which of these exercises would you incorporate in your daily routine? Tell us in the comments below!
