Dumbbell workouts are known to engage the shoulders from all directions and attack all major functions of the shoulder. They are also safer than other routines because they don’t cause premature wear and tear.
Things to Know About the Shoulders
The deltoids are a strong muscle group, which also feature smaller muscles that get plenty of work during all kinds of exercise. For example, each bench press gives some attention to the front delts, while the rear delts are active during back workouts. This means that there is no need to subject the shoulders to overly heavy barbells and other weights. Instead, a light load with the right pair of dumbbells can get plenty of work done without the risk of injury.
The Dumbbell Shoulder Workout
This workout should be used once or twice a week, and a 60 seconds rest is necessary between each set.
1. Half-Kneeling Halo
The half-kneeling halo attacks both the shoulders and the abs. Focus on slow, controlled movements while forming a halo around the head. The exercise should feature three sets of 12 to 16 reps.
2. Standing Military Press
The standing dumbbell military press is a time-tested exercise known to target the overhead press. Three sets of 10 to 12 reps are required to properly work the shoulders.
3. Seated Floor Lateral Raise
End the workout with three sets of seated floor lateral raises, which will build the outer head of the shoulder. This movement is all about shoulder isolation and form and should be repeated 10 to 12 times per set.
This dumbbell shoulder workout may seem simple and easy, but in reality, it’s quite demanding and energy-consuming. Make sure to warm up the muscles before the exercise.