Exercises for shoulders with dumbbells can be easily done at home. There are no requirements for a professional training place, and the dumbbells themselves can be replaced with bottles of water or sand. What is most pleasing, however, is the effect. In the case of shoulder exercises, it can be very visible. Read on to learn about dumbbell shoulder exercises at home, learn about their examples and learn what to keep in mind when training.
Exercises for the shoulders with dumbbellsare designed to build the muscle mass of the upper body and arms. Big muscles in this place are the goal of every exercising person. The shoulder muscles are made up of the front, lateral and posterior actons. The stronger the shoulders, the stronger the back, triceps and biceps, and even the chest. So you can see how versatile a good shoulder training can be.
Shoulder exercises at home
Shoulder exercises do not require professional equipment or sports equipment. There is also no need to exercise under the supervision of a trainer. Almost all exercises can be successfully done at home. All you need is a small space and an appropriate load. Dumbbells or dumbbells are the best choice. If they are not present, as a last resort, they can be used for example in bottles filled with water or sand. The most important thing is to choose the right weight for your predispositions.
Exercises for the shoulders with dumbbells have many advantages - they do not overload the wrists (which is common, for example, with a barbell), dumbbells also allow you to deepen the movement and additionally have a symmetrical effect on the figure (each side of the body has the same weight) ).
What should you remember when exercising your shoulders?
The warm-up before exercising with dumbbells should take about 10 minutes.
Due to the great effort that the shoulder muscles make during training, it is easy to overload them or lead to an injury such as the shoulder girdle. Remember that the shoulders take an active part in many exercises, so they are heavily exploited. For this reason, it is important to remember to take breaks in your recovery training. With moderate shoulder exercise, the muscles recover after two days. However, in the case of very intense training - it is worth giving these muscle groups a rest even twice as long. Due to the riskjoint injuries, remember to warm up each time before starting normal exercise. Warming up before exercising on the shoulders with dumbbells may include arm swing, arm circulation, and exercises to stretch the back and arm muscles.
Exercises for the shoulders should be combined with training other muscle groups, e.g. the chest, because these muscles influence each other and it is easier to act comprehensively. All the more so because expanding only the shoulders will have a caricature effect. To prevent this from happening, you should take care of your body proportions. Training focused only on the shoulders can be afforded by professional bodybuilders who in their training plan set specific days for the development of individual muscle groups (they use split training).
Weight grading is also important in training. This means that you should not start with the heaviest loads, and only increase the weight of the dumbbells from training to training.
Exercises for shoulders with dumbbells at home - examples
1. Standing Dumbbell Rises Sideways
The starting position is standing slightly apart, your back straight. The arms are straightened along the body, with dumbbells in the hands. We hold the dumbbells with the overhang. While inhaling, raise the dumbbells by lifting your arms to the sides until your arms are parallel to the floor. While exhaling, we lower our arms twice slower to our torso, returning to the starting position.Remember!During this shoulder exercise, the body must be stable, and the optimal weight must be several repetitions). While exercising, we also keep an eye on the position of the head - it should be straight, not tilted to either side. It's best to look ahead.
2. Reverse heels standing up
The starting position is standing in a semi-squat, slightly straddling. Lean your torso forward so that it is almost parallel to the floor. With lowered hands (arms slightly bent at the elbows) hold the dumbbells with the overhang. While inhaling, raise your arms with the dumbbells up, pointing them to the sides (the elbow bend remains the same) - until the elbow is at the same level as the torso. After a while, breathing out, slowly return to the starting position.
Remember!The dumbbells in this exercise should not be in the heaviest range. You should do about 12 repetitions of this exercise in one set.
3. Forearm swings
The starting position is standing slightly stretching, back and head straight. Raise your side-to-side arms to a position parallel to the floor. Bend your arms at the elbows (angle 90degrees) and forearms perpendicular to the floor, as if hanging. We hold dumbbells in our hands. While exhaling, raise the dumbbells so that they are above your elbows. Still, the angle between the forearm and shoulder is 90 degrees, only the position of the forearms has changed. After lifting the dumbbells, breathe in and slowly return to the starting position.
Remember!The dumbbells in this exercise should be light. The optimal number of repetitions for this exercise is 8.
4. Pressing dumbbells above the head while sitting (exercise ball needed)
The starting position is to sit on an exercise ball while slightly stretching. We hold dumbbells in our hands, which should be slightly higher than the shoulders. The palm is facing forward. The back is straightened. While inhaling, raise the dumbbells above your head until your elbows are stretched out. Dumbbells must not touch each other. We exhale and slowly return to the starting position.
Remember!The optimal number of repetitions of this exercise in one set is 8.
5. Dumbells to the sides in the slope
The starting position is standing slightly stretching, holding dumbbells in your hands. Lean forward by bending the waist. Hands hang freely perpendicular to the floor. While inhaling, we raise our arms to the sides so that both hands form a straight line. We keep our hands in this position, and after a while, we let the air out and return to the starting position.
Remember!The optimal number of repetitions of this exercise in one set is 8.
6. Dumbbell rises in front of you + shrugs
The starting position is standing slightly straddling with the torso slightly tilted. Hold the dumbbells with the grip stretched out in front of you. While inhaling, we raise the dumbbells upwards and at the same time "shrug" their shoulders. Breathing out, return to the starting position.
Remember!The optimal number of repetitions of this exercise in one set is 8.
7. Forward lifting dumbbells alternately
The starting position is standing slightly stretching, back and head straight. We hold dumbbells in our hands. Hands along the body. Raise one arm with the dumbbell, slightly bent at the elbow, upwards in front of you to the height of the head, the other arm rests along the body. After reaching the expected level, the arm returns and then the next arm exercises, and so on alternately.Remember!You can make the exercise a bit more difficult by lifting your arm with the weight up above your head. You can also do this exercise while sitting. The optimal number of repetitions of this exercise in one set is 8 times for each hand.
Exercises for shoulders with dumbbells: what are the effects?
The effects of shoulder exercises can be seen after a few training sessions.
Characteristic for shoulder exercises with dumbbells are the effects. The exercised muscle group can significantly increase its volume in a short time, which is why shoulder training is a serious step towards expressive muscles. An additional advantage of shoulder exercises is that you do not need a large number of exercises or repetitions to develop these muscles. More important than the training volume is the accuracy of the individual elements. It is enough to repeat three different shoulder exercises with dumbbells to achieve satisfactory results. It should be added, however, that the daily training plan should include both the bench press and the so-called ascents. This will allow you to build up all of your shoulder muscles, not just some of them.