How to Do Dumbell Shoulder Exercises

The shoulder is composed of several muscles that attach to the clavicle, humerus and scapula. These muscles, which include the trapezius, deltoid, supraspinatus and infraspinatus, are responsible for movement of the shoulder and can be targeted for strengthening in several different ways. <br><br>Free weights work the muscles through a greater range of motion than barbells or machines, and also utilize more stabilizing muscles during a lift. This will improve your flexibility and help in developing a more balanced physique. Here is how to strengthen your shoulders with dumbbell exercises.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Dumbbells
• <br>Padded seat

1. Dumbbell Shoulder Presses: Sit in a padded seat and grab a dumbbell in each hand, keeping your back straight and feet planted firmly on the floor. Raise the dumbbells to shoulder height, with your elbows out to the sides positioned under your wrists. With your palms facing out, press the dumbbells straight up until your arms are extended. When both dumbbells touch, lower the weight to the starting position.
2. Dumbbell Shrugs: Grab a dumbbell in each hand with your back straight and palms facing inward. Keep the dumbbells at your sides and use a shrugging motion to raise the weight using only your trapezius muscles. Squeeze at the top for a count of one and lower the weight to the starting position.
3. Lateral Raises: Grab a dumbbell in each hand with palms facing inward and your feet shoulder-width apart. Keep your elbows slightly bent and your arms at your side. Raise the dumbbells in a slow and controlled manner. Do not raise the weight past shoulder level.

Tips & Warnings

• Perform a set of ten to fifteen repetitions with a light weight before your first actual set. This will send blood to the working muscles and act as a warm-up.
• <br> For an exercise like the dumbbell shoulder press, use a spotter to monitor your technique and assist with the handling/removing of weight.
• <br> Keep sets at three to four with no more than eight to twelve repetitions.