Do you love the look of well-defined, muscular shoulders? Unfortunately, few people have the time or money to visit a gym regularly. But that doesn’t mean you can’t get great shoulder muscles! This article will give you a home bodybuilding shoulder workout you can complete with dumbbells. So, what are you waiting for? Let’s pump some iron!
Use Dumbbells for a Bodybuilder Shoulder Workout at Home
If you’re serious about building shoulder muscles, you must use dumbbells for your home workout routine. Also, dumbbells allow you to work the shoulder heads from all three directions. First, try the dumbbell front raise for the anterior (front) head. Next, try the dumbbell lateral raise for the lateral (side) head. Finally, the rear deltoid fly will work your posterior (rear) head. Dumbbells allow you to work the shoulder muscle in three directions, giving you a better range of motion and control over the weight.
Also, this is important for the primary muscles and the secondary muscles. In addition, the body responds faster to exercises that appear more natural and are not guided. Thus, free weight builds bigger muscles than machines.
How to Perform a Bodybuilder Shoulder Workout at Home
You must first determine which exercise you can use to work the shoulders and the supporting muscle groups. After determining the exercises, you must use a rep and set range to encourage your body to add muscle, not endurance. Aim for a rep range of 8 – 12 and a set range of 3 to 6, with a rest time of 30 – 60 seconds for each exercise. Also, the sets determine how many days you will need to work your shoulders each week. You will need at least nine weekly sets for each muscle to create muscle growth. Therefore, if you do nine sets in a workout, you only need to workout once a week, but if you do three sets in a workout, you will need to workout three times a week to reach your nine sets.
Finally, you can count compound exercises for each muscle group that they workout. Thus, it is possible to work the chest, shoulders, and arms on the same day with the bench press. You will need to use heavier dumbbells from 20 to 50 pounds, depending on your experience and physical abilities. The last step is to develop a progressive overload and a periodization plan that will allow you to change your shoulder workout as your body adapts to the workout and you become bored. A progressive overload and periodization plan can include changing the order of the exercises or adding new exercises, more weight, sets, or reps.
Try this Dumbbell Shoulder Workout at Home to Build Massive Shoulder Muscles:
Complete these exercises to stimulate muscle growth and get the best results from your home workout. A workout that builds muscle requires volume, which you can determine by multiplying the weight, reps, and sets.
Single Arm Front Raise
Start with your arms hanging at your sides, holding a dumbbell in each hand. Slowly raise one dumbbell before you until it lines up with your shoulders. Then, lower the dumbbell back down and repeat with the other dumbbell. Only lift one dumbbell at a time. By doing so, you will find you can lift more weight. Thus, placing more tension on the muscle will cause more muscle growth.
Single Arm Lateral Raise
Start with your arms hanging at your sides, holding a dumbbell in each hand. Next, raise one of your arms at your side until it is parallel to the ground. Then, lower back down the dumbbell and repeat with the other arm. Only lift one dumbbell at a time. By doing so, you will find you can lift more weight. Thus, placing more tension on the muscle will cause more muscle growth.
Rear Delt Fly
Start by lying face down on a bench with a dumbbell in each hand. Raise the dumbbells up and out to the side until they’re level with your back. Then, lower back down and repeat. With the rear deltoid fly, you perform a reverse chest fly.
Seated Overhead Press
Start by sitting on a bench with a dumbbell in each hand. Rest the dumbbells on your shoulders with your palms facing forward. Press the dumbbells up overhead until you extend your arms straight. Then, lower back down and repeat. Also, remember to press your feet into the ground just as you do with the bench press. The seated overhead press is your compound exercise during this workout.
Shoulder Shrug
Start by standing with a dumbbell in each hand, your feet shoulder-width apart. Next, let the dumbbells hang at arm’s length by your sides, with your palms facing your thighs. From here, raise your shoulders as high as possible. Also, the shrug is an isolation exercise used to target the traps.
Progressive Overload and Periodization Exercises
Here are some great alternate exercises to change your home bodybuilding shoulder workout and keep things fresh and moving. Also, a workout should change every 6 to 8 weeks because that is how long it takes the body to figure out a workout and adapt to it.
- Standing Dumbbell Overhead Press
- Single Arm Standing Dumbbell Overhead Press
- Standing Lateral Raise
- Dumbbell Upright Row
- Seated Dumbbell Lateral Raise
- Seated Dumbbell Front Raise
- Standing Front Raise
These are just a few exercises you can do for a home bodybuilding shoulder workout. The key is to focus on progressive overload and periodization to ensure you’re constantly challenging your muscles and seeing results. Also, you can achieve the strong, muscular shoulders you’ve always wanted with dedication and determination.
The Last Word on How to Complete a Bodybuilding Shoulder Workout at Home
If you want to complete a bodybuilder shoulder workout at home, these are some great exercises that you can do. These exercises will help you grow massive muscles and achieve your desired look. Start with a comfortable weight for you and slowly increase the weight as you get stronger. Also, a high-protein diet fuels and builds muscle with the right amino acids. Remember to focus on your form and keep your repetitions consistent.
Finally, have fun with this workout and enjoy the results! What do you think? Also, please share your response in the comments so others can benefit from your experience.
