Strong Shoulders Unleashed: The Ultimate Dumbbell Workout

shoulder workout with dumbbells

Expert Advice

Maintain a controlled and steady pace throughout the exercise. Avoid using excessive momentum to lift the dumbbells, as this can compromise form and reduce the effectiveness of the exercise.

Dumbbell Arnold Press

1. How to do Dumbbell Arnold Press

1- Start by holding a dumbbell in each hand at shoulder height, palms facing your body.

2- Press the dumbbells up overhead while simultaneously rotating your palms to face forward.

3- Slowly lower the dumbbells back to the starting position, rotating your palms back to the starting position as well.

4- Repeat for the desired number of repetitions.

Expert Advice

Maintain a slight bend in your elbows throughout the movement to avoid strain on the joints. Focus on lifting the dumbbells with your side deltoids, not your traps.

Dumbbell Standing Lateral Raise

2. How to do Dumbbell Standing Lateral Raise

1- Stand upright with a dumbbell in each hand, palms facing your body.

2- Keep a slight bend in your elbows and raise your arms out to the sides until they are parallel to the floor.

3- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

4- Repeat for the desired number of repetitions.

Expert Advice

Focus on keeping your back straight and your core engaged throughout the exercise. Avoid using momentum to lift the dumbbells and instead, focus on squeezing your shoulder blades together to target the correct muscles.

Dumbbell Bent-Over Row On Bench

3. How to do Dumbbell Bent-Over Row On Bench

1- Place one knee and one hand on a flat bench, with your back parallel to the ground.

2- Hold a dumbbell in your other hand, with your arm fully extended and hanging straight down.

3- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your

shoulder blade.

4- Lower the dumbbell back down to the starting position.

5- Repeat for the desired number of repetitions and then switch sides.

Expert Advice

Engage your core and maintain proper posture throughout the movement to prevent lower back strain.

Dumbbell Standing Overhead Press

4. How to do Dumbbell Standing Overhead Press

1- Stand upright with a dumbbell in each hand, palms facing forward bent.

2- Start with the dumbbells at shoulder level, elbows fully extended.

3- Press the dumbbells overhead until your arms are level.

4- Slowly lower the dumbbells back down to shoulder

Expert Advice

Maintain a slight bend in your elbows throughout the exercise to avoid putting excessive strain on your shoulder joints.

5. How to do Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise

1- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.

2- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. 3- With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. 4- Squeeze your shoulder blades together at the top of the movement, then slowly lower the dumbbells back to the starting position.

Expert Advice

Maintain a neutral spine and avoid rounding your back during the exercise. Focus on pulling your shoulder blades back and down as you lift the dumbbells.

How to do Dumbbell Bent-over Row

6. How to do Dumbbell Bent-over Row

1- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.

2- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.

3- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

4- Lower the dumbbells back down to the starting position.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you perform the raise. This will help ensure you're targeting the correct muscles in your shoulders and upper back.