Any professional athlete will agree that exercises with dumbbells for shoulders are the most effective strength training for beginners who want to make themselves a beautiful figure. After all, the shoulder girdle is not only indicative, but also serves as a 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 the muscles that are part of it (front, back and middle head of the deltoid muscle) are not independent, but only take part in coordinated work with others. Many beginners, performing exercises with dumbbells for shoulders, try to score muscles with isolated workouts with the use of large weights. This can not be done. Even professional athletes are very careful about the shoulder joint, developing it not with strength training, but with a regular pumping.

Exercises with dumbbells, along with its availability, are considered to be more traumatic than training with a barbell. The fact is that when working with dumbbells, the shoulder joint also serves as a stabilizer, keeping the dumbbells in such a position that they do not deviate from the intended course of movement.

Targeting the weakest muscle

In any sport, training begins with lagging muscles. In bodybuilding, most athletes have problems with an underdeveloped delta or not at all developed posterior deltoid muscle. Exercises with dumbbells for her are isolated, that is, the work should be done without the help of secondary muscles. Accordingly, attention should be paid to the technique of execution. There is such an option that at first you have to do exercises for the shoulders without dumbbells in order to develop the right technique.

The layout of the dumbbells in the slope of the sitting requires the athlete to constantly keep his back straight, avoiding slouching. Breeding of the hands to the sides is carried out not by the wrist joint, but by the elbow. It is very important that the elbows work in parallel with each other.

Dilution of dumbbells in a standing tilt is more like weight traction to the rib cage, but instead of the back muscles, the athlete’s task is to shift the focus on the back deltoid muscle. It is not difficult to do this, it is necessary, as in the previous exercise, to take back not the hands, but elbows. The back should always remain flat.

Features of the rear delta load

Exercises for the shoulders with dumbbells, focused on the development of the posterior deltoid muscle, require attention. Along with the quality load can not use large weights. A beginner may be indignant that to achieve a load without an increase is unrealistic, and will be wrong.

To perform one exercise, you must perform 3-4 sets of 12-15 times. Weight you need to choose such that the last three repetitions were very difficult to perform. If the exercise can be performed more than twenty times, it is imperative to increase the weight.

To implement a decent load on the muscles of the posterior delta, a prerequisite is a short rest time, which should be 40-60 seconds. This will keep the muscle in good shape, without giving it time to cool. Weight loss is possible in subsequent exercises. There is nothing wrong with that.

Unloved swings

Exercises for the shoulder muscles with dumbbells for the front deltas are often ignored by beginners. The fact is that the front head of the shoulder girdle is the most developed muscle, and a lot of weight is needed to work it out. However, the use of large dumbbells creates the inconvenience of doing the exercise itself, because when you stretch your arms forward, there is a tremendous load on the back muscles.

The problem has long been known and easily solved. First, you can do the sitting exercise. In such a position for the athlete will not be able to throw dumbbells up, swinging the body, which means you have to take less weight, and the load on your back will be less noticeable. The second option proposes to perform an alternate lifting of hands in front of you. This decision will move the center of gravity back, reducing the load on the spine.

The technique of execution is simple: take a dumbbell with a grip on top and carry out liftings with arms slightly bent at the elbows in front of you. Upward movement is naturally carried out by the elbow, and not by the wrist joint, and it is not recommended to lift the dumbbells above the chin. Beginners need to think about the correct support of the legs in a sitting position. Let him develop this exercise with dumbbells, shoulders, legs still play an important role here. If you do not fix them exactly in front of you, then during the exercise the body will constantly collapse forward, giving a huge load to the spine.

Favorite by all athletes layout

Many professional athletes say that it is the developed middle head of the shoulder girdle that emphasizes the beauty of the figure in the female. Streamline is almost not noticeable in profile, which eliminates the male form of the figure. However, side-by-side layouts are not only the best shoulder exercises with dumbbells for women. The broad back begins with the width of the shoulder girdle, which directly depends on the volume of the middle deltoid muscle.

Exercise can be performed in a position both standing and sitting. However, in the latter case, helping the muscles by rocking the body is completely excluded. For all the moves, the technique is the same: the back is flat, the arms are lifted by the elbow, not the wrist. Elbows are bred parallel to each other. Dumbbell brushes should be at least 15 degrees below the elbow joint.

Basic bench press for gaining muscle mass

Lifting dumbbells up can be performed both standing and sitting. In the standing position, it is recommended to use an athletic belt, which will save the spine of a novice athlete from injury. If the exercise will be performed in a sitting position, then you should take care of a bench with a back. Ideally, the angle of inclination of the back is recommended to be set at 70-80 degrees from the horizontal. In the process of performing exercises for the shoulders with dumbbells, it is imperative to make two touches of the back of the bench: the pelvis at the bottom and the shoulder blades at the top. This position completely relieves the spine. Care must be taken of the footrest. It is very important that they do not slide on the floor, since at the end point of lifting the dumbbells, the hands tend to lean back, pushing the pelvis from the bench forward. In no case should this be allowed.

Technique for performing basic exercises

Exercises with dumbbells for shoulders in the base press are considered the most effective among professional athletes. The fact is that only dumbbells allow you to perform the full amplitude of the movement of the hands. However, one should not forget that bodybuilding is not a choreography after all, and too much stretching of the muscles with the setting of limbs for a break is clearly not welcome here. Yes, and can cause injury very easily.

The technique of the exercise requires the obligatory location of the elbow joints parallel to each other and the floor in the initial position. The angle between the biceps and forearm should be equal to 90 degrees. Lifting up the dumbbells is done simultaneously with both hands, and at the end point of the exercise it is forbidden to fully extend the arms at the elbow joint. Violation of the technique of execution leads to inevitable injuries that are incurable and will continue to be constantly reminded of themselves.

Classics of the genre

This is probably the only exercise that really Arnold Schwarzenegger invented. Indeed, over the past decade it has become very fashionable for athletes to add a bodybuilding star to the name of the exercise. Bench Arnold will be of interest to those athletes who are looking for exercises with dumbbells for arms and shoulders. The fact is that supination is present in the press, which involves not only the muscles of the deltoid belt, but also the forearm, biceps and triceps. It is better to perform this exercise on the pumping - a greater number of repetitions with a small weight, since supination very effectively turns off the stabilizer muscles, nullifying the work with a large weight.

Sitting on the bench, as in the usual dumbbell bench press sitting, you need to expand the hands to the chest, bringing the elbows together and placing them on the abdomen. Pushing the arms upwards, when the angle of the elbow joint is equal to 90 degrees, it is necessary to separate the arms to the sides, fully opening the rib cage. Continuing to push your hands up, you need to continue turning the hands away from you. When finding dumbbells above the head of the hand should be fully deployed. Squeeze the dumbbells as much as possible upwards and return to the starting position, having performed the opposite actions of the bench.


The above exercises with dumbbells for the shoulders can be performed in the specified order in the complex of training for the development of the deltoid muscles - both in the gym and at home. The main thing is not to forget about the correctness of the performance of the technique, the purpose of which is not only to properly work out the necessary muscle, but also to prevent injury to the shoulder joint that is highly susceptible to it.