Dumbbell shoulder exercises

Dumbbells are a piece of fitness equipment that everyone is very familiar with. Both men and women can use dumbbells to exercise their bodies. You can choose the dumbbells that suit you according to your specific situation. Persistently using dumbbells to exercise can make people's shoulders stronger and their lines more beautiful. There are many benefits. But if you want to use dumbbells, you must master the correct posture. So, what exactly is the dumbbell shoulder exercise?

Seated dumbbell press

1. Sit on a dumbbell bench with your feet flat and your head and chest up. Hold a dumbbell in each hand, hanging at your sides. Lift the dumbbells to your shoulders, with your elbows pointed down and your palms facing forward, so that the dumbbells are directly on either side of your body.

2. Use your shoulders to move your elbows in an arc to the sides of your body, and lift the dumbbells with both hands until your arms are straight and then pause for a moment.

Incline dumbbell press

1. Adjust the dumbbell bench so that it is at about 60 degrees to the ground. Lift the dumbbells to your shoulders, with your elbows down and your palms facing forward, so that the dumbbells are located just beside your body and the line connecting the dumbbell bar passes slightly above your clavicle.

2. Use your shoulders to lift the dumbbells up, and pause until your arms are straight. Slowly lower the lifting position, don't lower it to the lowest position, and keep your shoulder muscles tense.

Standing lateral raise

1. Stand with your feet shoulder-width apart, head up and chest out, hold dumbbells in both hands and let them hang naturally at your sides or in front of your body, with your hands slightly bent at the elbows.

2. Use your shoulders to lift your hands outward and upward from both sides until they are level with your shoulders or slightly higher. Pause for a moment and then return to the original position. Keep your shoulders engaged and don't relax.

Standing front raise

1. Stand with your feet shoulder-width apart, head up and chest out, hold dumbbells in both hands and let them hang naturally at your sides or in front of your body, with your hands slightly bent at the elbows.

2. Bend your hands slightly at the elbows, use the front of your deltoid muscles to lift the dumbbells outward, upward, and inward from the front of your body until they are level with or slightly higher than your shoulders. Pause for a moment and then return along the original path. Keep your shoulders engaged and don't relax.

Lateral Raise

1. Stand with your feet shoulder-width apart, knees slightly bent, upper body and hips leaning forward, chest up and waist bent, neck and torso level, hold dumbbells in both hands and let them hang in front of your body.

2. Relax your arms, use the back of your shoulders to lift your upper arms outward and upward until they are level with your shoulders, and then return to the original position.

Standing chest pull

1. Stand with your feet shoulder-width apart, body upright, head up and chest out. Hold dumbbells in front of your body with your palms facing inward.

2. Use your shoulders to lift your arms up in front of your body until your upper arms are level with or slightly higher than your shoulders.

3. At the highest point, the dumbbells should be located below the clavicle in front of the chest. Stay for a while and return along the original route.

Precautions

1. The movements must be standard, and the body should not shake. Do about 10 times per set, and complete more than 3 sets of each exercise. The rest period between sets should not exceed 30 seconds.

2. Newbies should not over-exercise. They should rest for two days before exercising again. Nutritional supplements must be kept up after exercise.