Shoulder Dumbbell Exercises

Shoulder dumbbell exercises for the deltoids strengthen and tone the muscles in your shoulders. The deltoid has three parts: anterior, medial and posterior. The deltoids as a group abduct your arm which means raising it out to the side. Separately, each part of the deltoid assists with shoulder movement. The anterior deltoid flexes the shoulder, the medial deltoid rotates the shoulder and the posterior deltoid extends the shoulder. Grab your weights to try shoulder dumbbell exercises and get in shape now!

Incline Reverse Lateral Dumbbell Raise: This shoulder dumbbell exercise is called the incline reverse lateral dumbbell raise. It primarily targets your posterior deltoids, but your anterior and medial deltoids get a secondary workout. Raise the backrest on a bench to an angle of 45 to 60 degrees. Hold a dumbbell in each hand and sit on the bench so your chest is against the back of the chair. Let your arms hang down, slightly flex your elbows and hold the dumbbells close together with your palms facing each other to get into the correct starting position. Raise your dumbbells out to the sides until they are just below shoulder level. Return the dumbbells to the starting position to complete one repetition.

Dumbbell Lateral Raise: This shoulder dumbbell exercise is called the dumbbell lateral raise. With a dumbbell in each hand, stand with your feet hip-width apart. To get into the proper starting position straighten your posture, look forward and turn your hands so your pals are facing in. Raise your arms out to the side up to shoulder height. Return the dumbbells back to the starting position to complete one repetition.

Dumbbell Front Raise: This shoulder dumbbell exercise is called the dumbbell front raise and targets your anterior and medial deltoids, but also tones your posterior deltoid. Hold a dumbbell in each hand and stand with one foot in front the other for better balance. To get into the proper starting position, hold the dumbbells in front of your thighs with the palms of your hands facing your thighs. In one smooth motion raise your arms to chest level, rotate the dumbbells slightly outward and continue to raise the dumbbells to shoulder height. Return the dumbbells to the starting position to complete one repetition.

Seated Dumbbell Press: This shoulder dumbbell exercise is called the seated dumbbell press and targets all three parts of your deltoid muscle. Adjust a bench so the back is at 90 degrees and take a seat with one dumbbell in each hand. Place your legs shoulder-width apart with your feet flat on the floor. Raise the dumbbells to shoulder height with your palms facing forward. Set your hands just wider than your shoulders and look forward to assume the starting position. Push the dumbbells overhead to extend your elbows. Return the dumbbells to the starting position to complete one repetition.

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References:

American Council on Exercise: Incline Reverse Lateral Dumbbell Raise

American Council on Exercise: Dumbbell Lateral Raise

American Council on Exercise: Dumbbell Front Raise

American Council on Exercise: Seated Dumbbell Press

Stritch School of Medicine at Loyola University: Deltoid

Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?