When it comes to building shoulder strength, there’s no better person to turn to than Joseph Froning. Known for his incredible strength and development in CrossFit, Froning knows exactly how to target the shoulders for maximum gains.
One exercise that Froning swears by is the Arnold press. This simple yet demanding exercise starts with the dumbbells in a front-facing position. As you push the weights up, rotate your palms so they are facing outward at the top of the motion. This motion helps to activate the entire shoulder area and build greater strength.
Another exercise that Froning recommends is the lateral raise. This exercise primarily targets the delts, but also works the traps and upper back. Start with the dumbbells at your sides, palms facing inward. Slowly lift the weights up and out to the side until they reach shoulder-level. Maintain a slight bend in your elbows throughout the movement and focus on keeping your shoulders stable.
If you’re a beginner or simply don’t have access to heavy weights, the dumbbell-only workout is a great option. With just a pair of dumbbells, you can perform exercises like front raises, lateral raises, and dumbbell cleans to target the shoulders. These exercises don’t require a lot of space or equipment, making them perfect for at-home or on-the-go workouts.
An often overlooked exercise for shoulder development is the farmer’s walk. This exercise not only strengthens the shoulders, but also works the traps, forearms, and core. Simply grab a pair of heavy dumbbells or kettlebells and walk for a set distance or time. Keep your chest up, head forward, and core engaged throughout the exercise.
Finally, if you’re looking for a challenging exercise that targets the shoulders and the whole upper body, try the handstand push-up. This exercise is an advanced variation of the traditional push-up and requires a high level of strength and stability. Begin in a handstand position, with your hands slightly wider than shoulder-width apart. Slowly lower yourself until your head reaches the ground, then push back up to the starting position. Inhale as you lower and exhale as you push up.
Whether you’re a beginner or a seasoned lifter, incorporating these five dumbbell exercises into your shoulder workout routine will help you build strength and develop impressive deltoids. So grab your dumbbells and get to work!
Rear Flies for Strong Shoulders
One of the most important parts of shoulder training is strengthening the rear delts, which often get neglected during workouts. Rear flies are a simple and effective exercise that target these muscles.
To perform rear flies, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells in your hands with your palms facing each other, arms extended straight down in front of you.
Keeping a slight bend in your elbows, lift your arms out to the sides, squeezing your shoulder blades together as you pull the dumbbells up to shoulder-height. Make sure to control the movement and avoid using momentum or swinging your arms.
Slowly lower the dumbbells back to the starting position, allowing your shoulder blades to separate. Repeat for the desired number of repetitions.
Rear flies are a great exercise to include in your shoulder workout routine. They help to strengthen and build the rear delts, creating a well-rounded and well-built set of shoulders. Additionally, they can help improve posture and prevent poor exercise form.
For those who are more advanced or looking for an extra challenge, you can perform rear flies with a cable machine or resistance bands instead of dumbbells. The process is the same, but the cable or bands provide constant resistance throughout the movement.
Remember to always start with lighter weights and focus on controlling the movement. Proper form is essential to avoid injury and get the most out of the exercise.
If you’re new to rear flies or have any shoulder issues, it’s always a good idea to consult with a certified trainer or physical therapist to ensure you’re performing the exercise correctly and safely.
Dumbbell Raises in Bent-Over Position
The dumbbell raises in the bent-over position is a rich conditioning exercise that helps to build strength and stability in your shoulders. This exercise works the deltoids, the muscles in your shoulders, and also engages your core and legs for added stability and balance.
To perform the dumbbell raises in the bent-over position, follow these steps:
- Start by standing with your feet shoulder-width apart and a dumbbell in each hand.
- Bend forward at the hips, keeping your back straight and your chest out. Your torso should be parallel to the floor.
- Bend your knees slightly for balance and place your forearms against your thighs, just above your knees.
- Keep your elbows slightly bent and your palms facing inwards.
- Slowly lift the dumbbells out to the sides, while keeping your arms straight. Lift them until they are parallel to the floor and your body forms a “T” shape.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
This exercise targets the middle and posterior deltoids, as well as the trapezius muscles in your upper back. It also helps to strengthen your rhomboids, which play a role in stabilizing your shoulder blades.
One of the key benefits of the dumbbell raises in the bent-over position is that it allows you to focus on each shoulder individually, helping to correct any muscle imbalances or weaknesses. This exercise also has a greater range of motion compared to other shoulder exercises, as it allows you to lift the dumbbells higher than shoulder-level.
For an added challenge, you can perform the dumbbell raises in the bent-over position with one arm at a time. This will require more core stability and balance.
Tips:
- Keep your neck in line with your spine throughout the exercise. Avoid looking up or letting your head hang down.
- Engage your core muscles to maintain a stable and strong posture throughout the movement.
- Breathe out as you lift the dumbbells and breathe in as you lower them.
- Control the movement and avoid using momentum to lift the dumbbells.
By incorporating dumbbell raises in the bent-over position into your shoulder workout routine, you can strengthen your shoulders, improve your posture, and develop stronger and well-conditioned deltoids.
Shoulder Presses: A Classic Exercise for Shoulder Strength
When performing shoulder presses, it is important to maintain proper form and technique. Begin by standing with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder-height, palms facing forward. Keep your elbows bent and in line with your shoulders throughout the exercise.
| Step 1: | Push the dumbbells overhead, straightening your arms while exhaling. Your biceps should be next to your ears at the top of the movement. |
| Step 2: | Lower the dumbbells back to the starting position, with control, while inhaling. |
Throughout the exercise, engage your core and keep your abdominals braced to maintain stability. Avoid arching your lower back or allowing your chin to jut forward. Keep your body stable and avoid shifting your weight from side to side.
Shoulder presses can be performed as part of a shoulder complex or as a standalone exercise. They can be incorporated into a dumbbell-only workout routine or combined with other exercises that target different muscle groups.
For a more demanding variation, try performing single-arm shoulder presses. This will challenge your stability and demand greater core engagement. You can also try bent-over lateral raises, which target the rear deltoids.
Remember to start with a weight that is appropriate for your current strength level and gradually increase the weight as you become stronger. Always listen to your body and stop if you experience any pain or discomfort during the exercise.
Lateral Raises: Targeting the Side Deltoids
Unlike other shoulder exercises that primarily focus on the front or rear deltoids, lateral raises specifically isolate and work the side deltoids. This exercise is particularly demanding and requires good balance, upper body strength, and conditioning.
To perform a lateral raise, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Keep your legs slightly bent for stability. Ensure that your core and abdominals are engaged throughout the exercise.
Step 1: Hold the dumbbells by your sides with your palms facing inward. Inhale and raise your arms out to the sides until they are shoulder-level. Keep a slight bend in your elbows, and maintain control throughout the movement.
Step 2: Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat this exercise for 3-4 sets of 10-12 repetitions. If you find that the exercise becomes too easy, you can increase the weight of the dumbbells or perform the exercise with a cable pulley machine for an added challenge.
Lateral raises are an excellent addition to any shoulder workout routine and are particularly beneficial for athletes who require strong shoulder stability and power, such as weightlifters, swimmers, and basketball players. However, anyone looking to strengthen and tone their shoulders can benefit from including lateral raises in their routine.
FAQ
What is a seated dumbbell front raise?
A seated dumbbell front raise is an exercise that targets the front delts, which are the muscles at the front of your shoulders.
Why should I incorporate seated dumbbell front raises into my workout?
Seated dumbbell front raises are a great exercise for strengthening your shoulders and improving shoulder stability. They also help to develop better posture and can improve your overall upper body strength.
How do I perform a seated dumbbell front raise?
To perform a seated dumbbell front raise, sit on a bench or chair and hold a dumbbell in each hand. Keep your back straight and your feet flat on the ground. From this position, lift the dumbbells in front of you, keeping your arms straight and your palms facing down. Raise the dumbbells until they are at shoulder level, then slowly lower them back down to the starting position. Repeat for the desired number of repetitions.
What muscles does a seated dumbbell front raise work?
A seated dumbbell front raise primarily works the anterior deltoids, which are the muscles at the front of your shoulders. It also engages the secondary muscles such as the biceps, trapezius, and upper chest.
How heavy should the dumbbells be for a seated dumbbell front raise?
The weight of the dumbbells you use for a seated dumbbell front raise will depend on your individual strength and fitness level. Start with a weight that is challenging but allows you to maintain proper form throughout the exercise. You can gradually increase the weight as you get stronger.
What muscles does the seated dumbbell front raise target?
The seated dumbbell front raise primarily targets the anterior (front) deltoids, but it also works the lateral (side) deltoids and upper trapezius muscles.
How do I properly perform the seated dumbbell front raise exercise?
To perform the seated dumbbell front raise exercise, sit on a bench with your feet flat on the ground. Hold a dumbbell in each hand with your palms facing your thighs. Keeping your back straight and core engaged, exhale as you lift the dumbbells in front of you, leading with your elbows and stopping when your arms are parallel to the floor. Inhale as you lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.