It’s time to strengthen and tone your shoulders! This dumbbell shoulder workout will help you build strength, power, and stability in your deltoids. Not only will you feel stronger after completing the exercises, but it can also improve your overall posture and balance.
Select Dumbbell Workout Exercises
Let’s get started! Here is a list of some of the best dumbbell shoulder workout exercises:
- Dumbbell shoulder press. …
- Dumbbell front raise. …
- Dumbbell side lateral raise. …
- Dumbbell bent-over raise. …
- Dumbbell upright row. …
- Dumbbell shoulder shrugs. …
- One arm dumbbell swing. …
Dumbbell Shoulder Presses
The first dumbbell shoulder workout exercise is dumbbell shoulder presses. Start by standing with feet hip-width apart and a dumbbell in each hand. Hold the weights up at chest level with palms facing out. Slowly press the weights up until they are above your head, then lower them back down again to chest level.
Dumbbell Lateral Raises
The next dumbbell shoulder workout exercise is dumbbell lateral raises. Stand with feet hip-width apart, holding a dumbbell in each hand at arm’s length by your sides. Keeping a slight bend in the elbows, raise both arms straight out from your body until they are parallel to the ground. Pause for 1-2 seconds before lowering them back down again to the starting position.
Dumbbell Reverse Flyes
The final exercise is reverse flyes. Start by standing with feet hip-width apart and a dumbbell in each hand held at arm’s length by your sides. Then, with a slight bend in the elbows and palms facing inward, raise both arms straight out from your body until they form an arc above you (like a reverse snow angel). Pause for 1-2 seconds before lowering them back down again to the starting position.
The Volume Needed for a Dumbbell Shoulder Workout
After selecting the exercises, you must choose the right volume to signal your body to build muscle. Aim for 8 – 12 reps, 3 – 6 sets, and 70 – 80% of your one rep max. The exact amount of reps, sets, and weight will depend on your fitness level, goals, and experience. However, you will see results if you are around the range for the reps, sets, and weights identified above.
Using Progressive Overload with a Dumbbell Shoulder Workout
In addition to volume, using progressive overload and a periodization plan to start slow and build the perfect dumbbell shoulder workout for your fitness level and needs is crucial. Thus, aim for a 5 – 10% or 2 to 5 pounds increase during each period of progressive overload. Then, once you master and complete the reps and sets at the current weight load, you are ready for a progressive overload.
Periodization Plan for a Dumbbell Shoulder Workout
A periodization plan uses three phases which begin with strength, progress to muscle building, and concludes with fat cutting. Most periodization plans spread your arm workouts over one year. How much time you spend in the strength, muscle-building, and fat-cutting phases depends on your fitness level, goals, and experience. Beginners can expect to spend 2 – 5 months in the strength-building phase depending on genetics and the intensity of workouts.
Select a Dumbbell Shoulder Workout Program
Next, you need to select your workout program. As a beginner, you can incorporate a dumbbell shoulder workout into a 5×5, split day, or full-body workout program. Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training.
Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from their workouts. Beginners can’t do as much but don’t have to because almost anything they do will stimulate muscle growth. Also, the periodization plan will affect the dumbbell shoulder workout while 5×5 builds strength, drop sets, and supersets will cut fat. Thus the phase of the periodization plan will determine the workout program used during a dumbbell shoulder workout.
Conclusion on Dumbbell Shoulder Workout
You just completed this challenging yet effective dumbbell shoulder workout using only two pieces of equipment – dumbbells! Doing this routine regularly will help you build strength, power, and stability in your deltoids while improving overall posture and balance!