Dumbbell Shoulder Training

Dumbbell Shoulder Training


By Fitasport | Posted on 31-05-2017
Anatomy of the shoulders, what muscle groups can and should you workout?

Before we jump straight to shoulder exercises, it is good to know how this anatomically. Your shoulders are from 3 large muscles, also known under the term deltoiden.

Below you can see what it is about
Deltoid-Divisions
It is of course very important that you all above shoulder muscles well developed.
If you forget one, you will definitely see this over time and that you really do not.

In General, you should put most of the work in the development of the medial and posterior deltoiden. The anterior deltoide is pretty ' Kart classes ' at a good borstworkout (and no one saves a chest workout about). The other 2 are not sufficiently practiced already with the team at a borstworkout deltoiden, hence.


Alternating Deltoid Raises

Muscles Targeted. The standing dumbbell alternating raises really hit the middle part of the deltoids very well.
You have 3 parts to your deltoid muscles which include the frontal deltoids, medial middle deltoids and the rear deltoids.
Your trapezius muscles also come into play with this exercise.
The standing dumbbell alternating raises are more of a shaping movement versus of a mass builder like the barbell shoulder press.

Your goal is to really focus on proper exercise technique and feel the deltoid muscles working during the movement.

By alternating your arms on each repetition, you are able to really put your focus on each deltoid independently.
This is a great exercise to use at the end of your shoulder workout after you have completed several sets of a multi-joint mass building exercise like the dumbbell or barbell shoulder press.
You do not need to use a lot of weight with the standing dumbbell alternating raises, so shoot for a little higher repetition range of between 12-15 reps per set.

  • Keep the dumbbells along the body.
  • Keep the elbows slightly bent, and pull the dumbbells up to shoulder height, for along.
  • Let the dumbbells back alongside bags.
  • Now bring the dumbbells up, again along the side at shoulder height.
  • Let the dumbbells quiet let down, and like this along the body.



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Arnold Dumbell Press

While a number of variations of dumbbell overhead presses have risen in popularity, our focus is on the original.
If you haven’t tried the Arnold press, you’ve been missing out on one of the best moves for your delts.
It’s important to adequately warm up your shoulders as well as the rotator-cuff muscles prior to your heavier sets.
Because of the rotation of your wrist, elbow and shoulder joints, you want everything full of fluid and blood before loading up the weight.

If you happen to be completely new to this exercise, start out light because you’ll quickly see it doesn’t take a lot of weight to feel it taxing your shoulders beyond belief.
With dumbbells in hand, simply begin with your palms facing your shoulders and your elbows down in front of you.
Press the weights straight up, pronating your hands (turn your wrists out once the dumbbells reach eye level) so that your palms face forward as you reach full-arm extension.
Control the dumbbells in the reverse motion all the way back down to the start position.

  • Go sit on a bench with good back support, and keep 2 dumbbells for the face, with your forearms off of you, and the palms of your hands to you.
    The start of the exercise is similar to the following if the pre-loading portion at a biceps exercise.
  • Push the dumbbells up now, and finish with the other way around, so the palm of your hands, and you for arms to the face.
  • Keep the dumbbells as fixed above the head, and let the dumbbells then again bags in a move so the start position is reached.



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Bent over dumbbell rear delt raise with head on bench

How to do the Bent-Over Dumbbell Rear Delt Raise with Head on Bench.
Steps:
  1. Hold a dumbbell in each hand in front of an incline bench.
  2. Lean forward until your forehead touches the bench. Keep your back straight throughout. Your arms should be hanging in front of you, perpendicular to the floor.
    Keep the palms of your hands facing each other.
    Your torso should be kept parallel to the floor.
    This is the starting position.
  3. Keeping your torso in place and your arms bent slightly at the elbows, lift the dumbbells straight out to the side.
    Continue doing so until both arms are parallel with the floor.
  4. After a brief pause at the top, slowly bring the dumbbells back to the starting position.
  5. Repeat the exercise for the number of repetitions in your exercise plan.



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Dumbell Incline Shoulder Raise

The dumbbell incline shoulder raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the.

The only dumbbell incline shoulder raise equipment that you really need is the following, dumbbells and incline bench.
There are however many different dumbbell incline shoulder raise variations that you can try out that may require different types of dumbbell incline shoulder raise equipment or maye even require no equipment at all.

Learning proper dumbbell incline shoulder raise form is easy with the step by step dumbbell incline shoulder raise instructions, dumbbell incline shoulder raise tips, and the instructional dumbbell incline shoulder raise technique video on this page.
The dumbbell incline shoulder raise is a exercise for those with a intermediate level of physical fitness and exercise experience.



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Dumbbell Lying One-Arm Rear Lateral Raise

How To Perform Exercise.
The lying one arm rear lateral raise exercise is an advanced workout that will target your shoulders, mostly your rear deltoids.

Steps:
  1. Start off lying on a bench, with your chest rested upon the bench and facing the ground.
  2. Grab a dumbbell in one of your hands and let it hang off of the side of the bench.
  3. While holding onto the dumbbell, raise your arm up by squeezing and contracting your deltoid.
  4. Hold this position for a count then return back to the starting position.
  5. Repeat with the opposite arm.



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Dumbbell Lying Rear Lateral Raise

There is also another shoulder exercise where I decreased weights like for seated lateral raise to improve my technique.
This is the Dumbbell Lying Rear Lateral Raise.
This is an exercise that involves the back of your shoulders that are often forgotten and if you’re not care about, you can have a muscle imbalance.

Place yourself on a bench slightly inclined (15 °).
Take 2 dumbbells in a neutral position, raises or move back dumbbells with arms at the sides in the shoulders axis.
Once that your arms are horizontally, back your arm forward by controlling the movement.
During the entire exercise your arms are almost fully stretched, this is important.

This exercise mainly work posterior deltoids (rear shoulder) and lateral deltoid (shoulder side).
Anterior deltoids (shoulder front) and trapezius muscles also work a little.

This exercise is great for working the back of your shoulders that are forgotten.
Often the anterior (shoulder front) is often very developed because of the bench press working them too.
The consequence is that your shoulders are pulled forward. Unfortunately, back exercises aren’t work enough the back of your shoulders.

The lying position helps to limit cheating and not to have pressure on your spine.

Taking too heavy, I bent to much my arms.
My back working more than my shoulders. That’s a shoulders session not my back, so back to basics.

I always learn something, it’s crazy. I’m still a student and want to speed is useless.
Look Ronnie Coleman (8x Mr. Olympia), since his retirement he is always in a wheelchair, it’s sad.
And you?
Do you have a good exercise to work the back of the shoulders?



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Dumbbell One-Arm Shoulder Press.

The single-arm dumbbell shoulder press is a unilateral exercise that increases shoulder strength, stability, and symmetry.
Performing the exercise with one arm at a time will actively engage the core throughout range of motion.

Step-by-step instructions
  • Grab a dumbbell in one hand and bring it to shoulder height with your palm facing towards your chest and your arm bent.
    Stand tall, keep your core tight, and place your feet about shoulder-width apart.
  • Gripping the dumbbell as hard as possible, press it over your head until your arm is almost completely locked out.
    Pause, and then slowly lower the weight back to the starting position.



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Dumbbell Shoulder Press

The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back.
Use caution if you have lower-back, neck, or elbow problems.

Performing the dumbbell shoulder press
Follow these steps to perform this exercise:
  • Hold a dumbbell in each hand and sit on a bench with back support.
  • Plant your feet firmly on the floor about hip-width apart.
  • Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
  • Pull your abdominals in so there is a slight gap between the small of your back and the bench.
  • Place the back of your head against the pad.
  • Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.



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Front Dumbbell Raise

The front raise is an isolation exercise for the shoulders, more specifically the front deltoid.
The exercise also improves stability through the shoulder joint.

Step-by-step instructions
  • Stand tall with your feet hip-width apart.
    Hold a dumbbell in each hand in front of your thighs.
    Your palms should face toward you.
  • Raise your arms up in front of you.
    Pause when the dumbbells reach shoulder height.
    Then slowly return the weights to the starting position.

Trainer's Tips
1. Don't lower the weights too quickly. Lower them slowly and with control.
2. Keep a slight bend in your elbows at all times.
3. Don't use momentum. Focus on controlling the movement and getting a good contraction in the shoulder.



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Front Incline Dumbbell Raise.

Exercise Advice. Lie with your back on an incline bench with a dumbbell in each hand.
Rest the dumbbells on your thighs with your thumbs pointing in toward one another.
Simultaneously raise the dumbbells up to where your arms are at a 45 degree angle.
Return to the start position and repeat. Be sure to keep both arms fully extended throughout the entire exercise.



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Side Lateral Raise

Exercise Instructions
  • The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape.
    Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
  • Your palms should be facing your body.
    You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts.
    This is your starting position for the exercise.
  • To execute, slowly raise the dumbbells up to around shoulder height.
    It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
  • Pause at the top of the movement, and then slowly lower the weight back to the starting position.
  • Do not let the dumbbells touch your body, and then raise them for the next reps.



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