5 shoulder exercises with dumbbells to train all shoulder muscles BOSTROX

Dumbbell shoulder exercises should be added to every athlete’s schedule. Weak shoulders can prevent an athlete from properly performing overhead movements such as overhead squats, snatches or sprints, and gym exercises such as handstand walks, pull-ups, or handstand pushups.

According to the NHS, the shoulder joint is an incredibly complex joint with a very large range of motion. This means that you should be careful when training them, but also that strong shoulders are less likely to be injured.

To get well-rounded shoulders, you’ll want to work them from the front, sides and back. That means spending time developing the deltoids, which are made up of three distinct groups of muscles: the anterior, medial, and posterior deltoids. These allow the shoulder to flex, rotate, extend and more.

The shoulders are among the most important muscles we use in daily life and they help us push, pull and lift things above our heads.

To know more: 3 simple shoulder mobilization exercises for CrossFit

Add these dumbbell shoulder exercises to your workout to strengthen all-around shoulders and target potential weak points.

Shoulder exercises with dumbbells with dumbbells

To perform a dumbbell shoulder press stand with your feet hip-width apart and a dumbbell in each hand. Bring the dumbbells to the sides of your shoulders and push them up until your arms are straight.

Make sure you keep your core engaged throughout. Lower the dumbbells to shoulder side to complete the movement.

If you feel like you’re using other parts of your body to complete the movement, try this seated exercise.

For targeting the anterior deltoid, the dumbbell shoulder press elicited significantly higher muscle activation than any other exercise tested, according to a study by the American Council on Exercise and University of California Clinical Exercise Physiology Program scientists. Wisconsin.

Dumbbell bent-over rows

This is a good exercise to target muscles you don’t normally use during classic CrossFit workouts. Dumbbell rows from a forward bent posture develop the posterior delts.

With a dumbbell in each hand, bend your knees slightly and lean forward until you’re almost parallel to the ground. Make sure you keep your back straight and your core engaged.

The weights should be placed directly in front of you, with your arms hanging perpendicular to the ground. Keeping your elbows close to your body, lift the dumbbells to your sides.

Shoulder exercises with dumbbells in inclined row with dumbbells

This exercise provides the most muscle activation for the medial deltoid and posterior deltoid of all exercises tested in a study of shoulder strengthening by the American Council on Exercise.

This exercise should be performed like dumbbell bent-over rows, except the lifter should lie down on an incline bench instead of bearing their weight forward.

Lateral raise with dumbbells

This exercise targets the posterior deltoid and is what athletes should start with, as this is typically the weakest of the shoulder muscles.

The difficulty of this exercise can be adjusted based on load, tempo, range of motion, and even slight angular differences in the sides. Variations include the bent arm lateral raise and the seated posterior lateral raise.

Standing upright with your legs hip-width apart, start with a dumbbell in each hand and your arms hanging down at your sides. With arms extended, slowly raise the weight to shoulder height, pause, then slowly lower your arms.

If an athlete is unable to perform this exercise without momentum while standing, he should sit down.

Kneeling Dumbbell Press with Band Row

Combining pushing and pulling into a single exercise is a great way to challenge your brain’s motor control and your mastery of different movement patterns, says Functional Bodybuilding.

There’s no better exercise for hitting the shoulders, says John P. Porcari, Ph.D., head of the clinical exercise physiology department at the University of Wisconsin in a study published by Ace.

Because the shoulder is such a complex joint, Porcari explains, it’s impossible for one exercise to maximally activate all three heads of the deltoid muscle simultaneously, the study cites.

He found that you need to target the shoulder with more than one exercise and be aware of which area you’re specifically targeting.

If you’re doing front raises, shoulder presses, and lateral raises, you’ve actually just doubled the anterior deltoid, hit the center, and then completely neglected the posterior deltoid. You’re not getting a well-rounded workout, lead researcher Samantha Sweeney, MS, told the paper.

Would you like more exercises but to expand from just dumbbell shoulder exercises? Check out the link below.

10 shoulder exercises to build strength and conditioning

Improve your body and your skills with the Lateral raise DB, Tilt DB Press AND DB pullover.


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