Any professional athlete will agree that the exercises with dumbbells for the shoulders are the most effective strength training for beginners who want to make a beautiful figure. Because the shoulder girdle is not only revealing, but also serves as the basis for the development of the muscles of the arms and torso.

Safety first

The shoulder joint is considered one of the most complex in the human body. The fact is that muscles that are part of it (front, rear and middle head of the deltoid muscle) are not independent and only take part in the coordinated work with others. Many beginners, exercises with dumbbells for the shoulders, trying to score isolated muscle training with the use of large weights. This can not be done. Even professional athletes are very careful to the shoulder joint, developing it not strength training, but as a regular pump.

Exercises with dumbbells, along with their availability, are considered to be more traumatic than going over the bar. The fact is that when working with dumbbells shoulder joint performs the role of stabilizer, hold the dumbbells in such a position that they have not deviated from the planned course of movement.

Orientation to the weakest muscle

In any sport training begins with lagging muscles. In bodybuilding most athletes have problems with Delta underdeveloped or no developed rear deltoid muscle. Exercises with dumbbells are isolated, that is, the work must be carried out without the assistance of secondary muscles. Accordingly, attention should be paid to technique. A possible option, that initially have to do exercises for the shoulders without dumbbells to work out the right technique.

The layout of dumbbells in the slope sitting requires the athlete to constantly keep a flat back, avoiding stooping. Breeding hand-to-hand is not carpal joint, and elbow. It is very important that the elbows are worked parallel to each other.

Breeding dumbbells standing in the slope is more like a traction weight to the chest, but instead of the back muscles is the task of the athlete is the focus of the load on the rear deltoid. This is not difficult, it is necessary, as in the previous exercise, to take back not the wrist and elbows. The back should always remain flat.

Features of the load of the rear delta

Exercises for shoulders with dumbbells focused on the development of the rear deltoid muscle, require attention. Along with quality load you can't use large weights. A beginner can find that to achieve load without raising unrealistic, and it will be wrong.

To perform the one exercise you must perform 3-4 sets of 12-15 times. Weight need to choose such that the last three repetitions was very difficult to perform. If the exercise cannot complete more than twenty times, the weight should be increased.

For the implementation of the decent load on the muscles of the back of the Delta prerequisite is a little time to rest, which should be 40-60 seconds. It will keep muscle in tone, not giving her time to cooling. It is possible to reduce weight in subsequent approaches is exercises. There is nothing to worry.

Unloved Mahi

Exercises for the shoulder muscles with dumbbells for the front delts too often ignored by beginners. The fact that the front head of the shoulder girdle is the most advanced muscle and it needed so little weight. However, the use of large dumbbells inconvenience of performing the exercises, because when you stretch arms forward is a tremendous burden on the muscles of the back.

The problem is well known and easily solvable. First, you can perform the exercise sitting down. In this position the athlete will not be able to throw the dumbbell up, shaking body, and therefore will have to take the weight is less and the load on the back may be less noticeable. The second option offers to perform alternate lifting hands in front of him. Such a decision will shift the center of gravity back, reducing the load on the spine.

Technique is simple: take a dumbbell grip on the top and to implement upgrades slightly bent at the elbow in front of him. The upward movement is, of course, the elbow and not the wrist joint, and raise the dumbbells above the chin is not recommended. Think beginners should focus on the correct leg in the sitting position. Let develops this exercise with dumbbells shoulders, legs still play an important role here. If you do not fix them exactly in front of him, in the process of exercise the body will always fall forward, giving a huge load on the spine.

Favorite athletes all-rounder

Many professional athletes say that it is a well-developed middle head of the shoulder girdle flatters the figure of the female. The flow is almost not noticeable in the profile, which excludes the masculine form of the figure. However the wiring through the hand – it is not only the best exercises for shoulders with dumbbells for women. Broad back starts with the width of the shoulder girdle, which directly depends on the amount of middle deltoid muscle.

Exercise can be done in the position in both standing and sitting. However, in the latter case, completely exclude the assistance muscles by rocking the body. For all Mach single technique: back straight, lift the hands is the elbow joint, not the wrist. To divorce elbows parallel to each other. Brush with dumbbells should be at 15 or more degrees below the elbow.

Basic bench for a set of muscle mass

Lift up dumbbells, you can perform both standing and sitting. In the standing position it is recommended to use a weight lifting belt which will keep from the trauma of the spine the novice athlete. If the exercise will be performed in a seated position, it is necessary to take care of a bench with a back. Ideally, the backrest angle should be in 70-80 degrees from horizontal. In the process of performing exercises for shoulders with dumbbells have to take two touches of the back benches: the bottom of the pelvis and shoulder blades at the top. This position completely takes the load off the spine. You need to take care about the foot rest. It is very important that they do not slip on the floor, as the end point of lifting the dumbbells hands tend to lean back, pushing your pelvis forward out of the bench. In any case this should not be allowed.

Technique for performing the basic exercise

Exercise with dumbbells for the shoulders in the basic bench press are the most effective among professional athletes. The fact that only dumbbells allow you to perform a full range of motion of the hands. But do not forget that bodybuilding is still not a choreography, and too much stretching of the muscles, by limb fracture there is clearly not welcome. And even injury can lead very easily.

Technique exercises require at elbow joints are parallel to each other and the floor in the initial position. The angle between the bicep and forearm should be 90 degrees. Lifting dumbbells up is carried out simultaneously with both hands, and at the end point of the exercise is prohibited completely straighten your arms at the elbow joint. Violation of the technology implementation leads to the inevitable injuries that are incurable and will continue to constantly remind yourself.

A classic of the genre

It's probably the only exercise that really invented Arnold Schwarzenegger. Indeed, over the past decade, it became very fashionable among the athletes to add exercise name, the star of bodybuilding. Jim Arnold will be interesting for those athletes who are looking for exercises with dumbbells for arms and shoulders. The fact that the bench is supination, which includes in work not only the muscles the deltoid girdle, but also the forearm, biceps and triceps. This exercise is best performed at the pump – the greater the number of repetitions with a small weight, so as supination very effectively deactivates the muscle-stabilizers, nullifying the work with more weight.

Sitting on the bench, as in a regular dumbbell bench sitting, you need hands to expand to the chest, bringing the elbows together, hands and placing them on her stomach. Pushing hands up, when you reach the angle at the elbow equal to 90 degrees, dilute hand in hand, fully opening the chest. Continuing to push the hands up to continue the reversal of the brushes myself. While dumbbells above the head of the brush needs to be fully deployed. Squeeze the dumbbell as high up as possible and return to starting position, performing a back press action.


The above exercises with dumbbells for the shoulders in the specified order to perform the complex training for the development of the deltoid muscle – in the gym and at home. Importantly, do not forget about the correct performance of the technique, the purpose of which is not only a correct study of the right muscles and preventing injury greatly affected shoulder joint.