Strong shoulders and upper back muscles are not only for boys. These muscles are essential for maintaining balance in your body. I’ve tried them all as a certified personal coach! These seven moves are what I use to shape my shoulders.
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These shoulder exercises are easy to do at home and require no equipment. These moves have helped thousands of women achieve the perfect shoulders.
All you need to get started is a pair of dumbbells.
It’s great to feel strong and sculpted. These shoulder exercises have an added benefit: when you are working your shoulders and upper back, your arms must come along for the ride. This will leave you with stronger triceps and biceps.
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How much weight to use
You will need to have a lighter set for the side raises and a heavier set for when you reach above your head.
Do not lift heavy weights to “bulk up.” It is a common myth.
Use 5 lb and 12 lb weights, but listen to what your body says! You can lose weight if it doesn’t feel right after a few sets. Start light, gain strength, and then work your way up.
Good form for Dumbell Shoulder Exercises
These exercises require you to use your best form. Proper form will not only help you get better results, but will also prevent injury.
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It can be difficult to work the upper back. People tend to shrug their shoulders or assume a hunched-over position when working on the upper back. This can lead to pinched nerves in the neck and sore lower back.
For shoulder exercises with dumbells, the best technique is:
Keep your abdominals pulled in all the time
Keep your spine straight at all times
Keep your shoulders down and stable.
7 Steps to a Dumbbell Shoulder Exercise
These exercises can be performed 2-3 times per week.
Combining them with cardio will get you sculpted shoulders, strong back and great cardio.
Shoulder Overhead Press
A) Stand with your feet at hip distance from each other. Move your elbows to the side, forming a goalpost position with arms and dumbbells at the sides of your head.
B) Slowly lift dumbbells until your arms are straight. Slowly return to the starting position using control. Repeat for 8-12 reps.
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Double-arm row with reverse grip
B) Place your legs together, and then sit back in a slight squat. Engage your abdominals. Hold dumbbells at hip height, palms facing the ceiling. Arms should be in front of the body.
B) Bring elbows back past your hips, gently hugging the side. This will allow you to feel your lats and triceps engage. Then, return with control. Repeat for 8-12 reps.
Shoulder front Raise
A) Stand with your feet together and dumbbells in front of your thighs. Keep abdominals tight and draw your shoulders back.
B) Slowly lift dumbbells to shoulder height, and then return them down slowly with control. Avoid momentum or swinging. Repeat for 8-12 reps.
Do not forget to press the back
A) Place your feet about a meter apart from each other. Engage your abdominals, and then squat down. Start dumbbells at the sides of your knees.
B) Keep your core engaged and press the dumbbells beyond your hips. Then, return to control. Avoid bending your elbows or swinging your arms. Do 8-12 repetitions.
Overhead Pulls
A) Lay on your back, with your knees bent. To start, extend your arms above your chest. Engage your abdominals.
B) Lower dumbbells just above your head. Keep arms straight and elbows bent. Keep your abdominals tight and raise dumbbells to the top. Your low back should remain firm against the ground throughout. Do 8-12 reps.
Renegade Rows
A) Start in a full plank, with dumbbells in both hands, arms extended and toes touching. If you’re unable to complete a full plank, you can do a kneeling variation. To draw your belly inward toward your spine, engage your abdominals.
B) Hold the dumbbell in your right hand and pull it up towards your right hip bone. Slowly lower the dumbbell to the ground and then return it with the left dumbbell. Perform 20 total reps-10 per arm.
Single-arm Row
Stand with your left foot in front and your dumbbell in your right arm. To protect your low back, slightly hinge over your hips flexors.
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B) Bring your elbow back towards your hip. Keep your arms straight and your elbow close to your body. Engage your back muscles and squeeze them. The dumbbell should be lowered to its original position. Each side, perform 8-10 reps.
