Shoulder And Back Dumbbell Workout

How To Dumbbell Shoulder Press

Live 30-Minute Full Body Dumbbell Workout

Stand upright with your feet shoulder-width.

Grab a pair of dumbbells, and lift them up to the starting position at your shoulders.

Inhale and lightly brace your core.

Press the dumbbells up to straight arms, while exhaling.

Inhale at the top, or while lowering the dumbbells with control back to your shoulders.

Repeat for reps.

How To Do Reverse Dumbbell Flyes

Hold a pair of dumbbells, lean forward and let your arms hang towards the floor.

With almost straight arms , slowly lift the dumbbells by raising your arms out to the sides in a wide arc.

Reverse the movement and lower the dumbbells back to the starting position.

Whew! Youre done with your shoulder workout! Youve thoroughly worked all three heads of your delts and should be feeling a nice pump by now. Stay with this routine consistently, and your shoulders will grow stronger and more muscular.

Seated Dumbbell Rear Delt Raises

The seated rear delt raises strengthen the posterior muscles of the shoulders. Moreover, it also engages the upper trap and helps you build a muscular upper body. You can alternate this move with reverse fly as they target similar muscles.

How to do bent-over lateral raise:

Grab one dumbbell in each hand with a neutral grip and sit on the edge of a bench.

Slightly bend your torso forward, face looking down and back straight.

Keep your arms straight below your shoulders with the elbows slightly bent.

Raise the dumbbells out to your sides until you feel the good contraction in shoulder muscles.

Pause for a moment and then slowly return to the start. Thats one rep!

Aim for three sets of eight to ten reps!

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Plank Raise Tap Crunch

Benefits: This bodyweight move is another good closed-chain exercise for shoulder stability, Kelley says. The plank crunch part of the move is also great for working your core.

Start in a straight arm plank position with your shoulders stacked above your hands and your feet hip-width apart.
Extend your right arm forward, then place it back down into the plank.
Extend your right arm to the side, then place it back down into the plank.
Keep your body in a straight line as you reach your opposite arm under your body, pull your right leg toward your core, and tap your right foot with your left hand.
Return to the plank position.
Do all of your reps, and then repeat on your opposite side.

Dumbbell Rear Lateral Raise With Head Support

Set up bench on an incline
Grab dumbbells using a neutral grip
Hinge at the hips and bend forward placing your forehead on the bench
Start with dumbbells hanging under you with elbows slightly bent
Lift weights up laterally by contracting your rear delts
Slowly return to starting position
Repeat 2-3 sets for 8-12 reps

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Exercise : Seated Arnold Press

As an exercise from Schwarzenegger himself, you know its good . Thanks to the unique motion, the Arnold press reinforces shoulder stability and trains all three heads of the muscle group.

Muscle groups: Shoulders, Triceps, Upper Chest, Biceps, Serratus Anterior, and AbsEquipment: Pair of Dumbbells

Step by Step Instructions:

Set the back support of a gym bench in an upright position.
Grab a pair of dumbbells and sit down. Position your back against the support and rest the weights on top of your thighs.
Raise both dumbbells in front of your chest one at a time. Your elbows should be bent with your wrists facing your torso. Your biceps will keep the weight in position, similar to the top of a bicep curl.
Engage your abs and take a breath.
Begin the first repetition by pressing both dumbbells up as you simultaneously rotate your wrists out.
As youre halfway up, spread your elbows to your sides and make sure your wrists are now facing forward.
Press up until your elbows are locked out and begin the descent.
Lower the weight through the same movement pattern, gradually bringing your elbows in as you rotate your wrists in.

Best Dumbbell Exercises For Back

The back is made up of the lower-back muscles, the latissimus dorsi , and the trapezius . There are also smaller muscles such as rhomboids that usually get classed as shoulder muscles.

We have included four exercises in this list, but only one of them is traditionally considered a true Back exercise in bodybuilding circles . Good Mornings work the lower back, upright rows and shrugs work the traps.

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Benefits Of Dumbbell Floor Press Subscapularis

The subscapularis is the most superior of the three muscles of the rotator cuff. It lies under the scapula and originates from the subscapular fossa to insert into the lesser tuberosity of your humerus. The other two muscles are supraspinatus and infraspinatus.

The subscapularis is involved in shoulder movements such as abduction , flexion and internal rotation .

Quick Arm And Shoulder Workout With Dumbbells At Home

Shoulder and Triceps Workout At Gym|| #shorts #shoulder #triceps

One of the most awesome muscles to train together for a workout is shoulders and arms. And I have the perfect workout you can do at home with just a pair of dumbbells.

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This will be a relatively quick workout you should be done in about 20 minutes. Youre also going to learn a few cool techniques to make your workout more intense.

The best part is you dont need any equipment other than a pair of dumbbells. Ill even show you how to get a good workout if all you have are light dumbbells.

Im writing this during the time when were all under quarantine and most gyms around the world are closed.This post is not intended to knock lifting heavy weight. Rather, its intended for those times when you cant make it to the gym or your gym is closed for whatever reason.Many do not have heavier weights at home, and buying weights can be expensive. So this workout shows you how to use what you have to get an intense workout .

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Seated Dumbbell Iyt Raises

The IYT raise is one of the best dumbbell workouts for shoulder muscles because it works on the entire shoulders and upper back. It is performed with lightweight dumbbells. It may be challenging for beginners, but you can give it a try.

Here are the simple steps you can follow to perform seated dumbbell IYT raises:

Holding one dumbbell in each hand with a neutral grip, sit on the edge of a flat bench with your feet firmly on the ground. Keep your core tight and back straight. Thats the start.

Raise your arms in front of you all the way over your head so your arms are straight toward the ceiling. Hold for a moment at the top and then slowly return to the start.

Now, raise your arms slightly out to the sides to form Y letter. Thats Y raises.

And to do the last move, raise your arms outward so that they form a 90-degree angle. Hold for a couple of seconds and then slowly return the dumbbells to the start. Thats one complete one!

Shoot for three sets of five to 8 reps with 60-90 seconds rest between sets.

You can also do more variations of IYT raises to train your shoulders. However, the seated one elicits higher muscle activation.

Muscles To Train For Building Defined Shoulder

A little knowledge about the muscles youre going to train can significantly impact the results. For example, it will help you target the right muscles with the right exercises that can help you achieve your desired result.

The shoulders have three deltoid muscles: anterior deltoid, lateral delt, and rear delt. Moreover, youll need to work on your rotator cuff and upper trap muscles for aesthetic shoulders.

Anterior delt: It is the front of your shoulder, and the primary function of this muscle is shoulder flexion. It means raising your arms in an upward direction, such as in front of you and over your head.
Lateral delt: It is the side muscles of the shoulder and responsible for shoulder abduction, meaning raising your arms out to the sides.
Posterior delt: It is the rear part of the shoulder muscle and is responsible for shoulder extension. It works when you pull your upper arms back at chest level to the mid-line of the body.
The rotator cuff: The rotator cuff has four muscles located within the shoulders. These muscles are as crucial as deltoids and provide flexibility. Strengthening the rotator cuff increases shoulder mobility and minimizes the risk of injuries.
The upper trap: It is a long muscle starting from the neck to the upper back and responsible for V shaped back and broader shoulder. Moreover, strengthening the upper trap muscles reduce the chances of low back injuries and enhance posture.

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Dumbbell Rear Delt Circle

You may havent heard about around the circle for the back, but it is one of the good workouts for your shoulder and back muscles.

If you work out at home with dumbbells, I suggest including them in your back and shoulder workout routine.

How to:

Lie flat on your stomach with your arms are straight in front of you.

Grab a pair of light dumbbells and hold it firmly. This is your starting position.

Bring the dumbbells all the way behind you in a circle until they are together over your lower back. Youll feel the contraction in your back muscles.

Pause for a moment, and then reverse the movement to complete your first repetition.

Bent Over Rear Delt Flyes

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The rear delts are situated at the back of your shoulder and are crucial for good posture and injury prevention. The bent over rear delt fly is a great way to protect you against muscle imbalance, and it can really help to improve stability in your other exercises.

Hold a light dumbbell in each hand, place your feet shoulder width apart and then bend your knees. Push your chest out and pull your shoulder blades together. Then bow forward until your chest is at a 45 degree angle to the floor. Hold the dumbbells with slightly bent arms, so that they are hanging below your chest. Then, with arms still bent, pull your arms apart stopping once you feel a stretch at the back of your shoulder. Pause, and then return your arms to the starting position.

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Best Dumbbell Back Exercises

Barbells, row machines, and cable machines are fantastic tools for building a strong and muscular back, and because of that, they get a lot attention by gym-goers. But what about dumbbells? Dumbbell back exercises often get neglected and are forgotten about in the quest for the V taper look. And thats a real shame because if youre not using dumbbells for your back, youre missing out on the following benefits:

A wide variety of training variables such as grip positioning and body positioning, which is great for both the development of your back and avoiding potential overuse issues of the joints.
Greater exercise selection.
Increased range of motion for both contraction and stretching tension.

In this article, we will go into the anatomy and function of the back muscles, a closer look at the benefits of using dumbbells for your back, and 9 highly-effective dumbbell exercises to build a strong and muscular back.

Lets get cracking.

Anatomy of the Back

Back muscles are out of sight, and thus, usually out of mind . However, they play an important role in shoulder health, posture, and performance.

Understanding the muscles of the back and the role they play helps you understand the importance of making them strong.

Here are the main muscles and movements of the back.

Note: Your back also includes your teres major and the rear delts are also often included in back workouts.

How To Warm Up The Shoulders Before Working Out

Its always important to get the blood moving through your shoulder region to prepare it for training and to prevent injury. Doing so moves the blood from your abdomen area to your shoulders to lubricate the shoulder joint and to access your shoulders mobility.

Just doing a few shoulder circles is not enough. Better to throw in a few low intensity shoulder exercises which target the shoulder area to prepare the shoulder joint for action. Although there are lots of moves, here are several good ones that get the shoulders ready to roll.

Do about 5-10 reps for each …

Spiderman With Rotation

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Exercises For Building Shoulder And Back Muscles

Rowing is an excellent way to build your back muscles. Gyms make this easier with a variety of machines that mimic the rowing motion. In rowing machines, you sit as though in a rowboat and pull a bar attached to weights toward you. This motion also requires you to push against a bar with your legs. Somerowing machines allow you to sit and pull a bar toward you, working your back muscles exclusively.
The lat pull down machine requires you to pull a bar downward behind your back, exercising your latissimus dorsi, or lat muscles, which extend from beneath the shoulders to the rib cage. These are the muscles that give bodybuilders the âVâ shape they prize.
One-arm dumbbell rows are a safe, simple exercise for developing shoulder and upper back muscles. Place your left knee and your left hand with your left arm fully extended on a bench. Make sure your spine is almost parallel to the ground. With your right hand, lift a dumbbell, keeping your forearm at your side. Use a weight that allows you to repeat this motion 8 to 12 times. Repeat with the other arm.
An exercise that works the deltoid muscles at your shoulder is the shrug. Hold a barbell with your arms straight down, or hold a dumbbell in each hand, and then shrug your shoulders. This may sound easy, but with enough weight you will feel your muscles fatigue very rapidly.

What Is The Rear Delt

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The posterior deltoid A.K.A the rear delt is the rear muscle of the three headed deltoid muscle. The deltoid muscle is triangular shaped getting its name from the location posterior or back and the Greek letter delta, as its shaped like triangle. It lies over the glenohumeral joint creating the rounded curve of the shoulder. The origin of the rear delt is at the inferior border of the scapula and spine with insertion in the deltoid tuberosity of the lateral humerus.

Function of the rear delt

The main function of the rear delt is the action of moving the shoulder in horizontal abduction where the shoulder is internally rotated or shoulder extension when extending the arms behind the hips. It is also responsible for external rotation of the shoulder. The rear delts are involved in many pulling exercises and it acts as a stabilizer during pressing movements like the overhead press.

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The Only 4 Back And Shoulders Moves You Need For The 30

The 30-Day Dumbbell Challenge builds strength from head to toe. Get all the details on the challenge here.

Arms get a lot of attention when you’re flexing. But if you’re only focusing on your biceps and triceps, you’re missing a crucial part of your upper-body pump .

“Most people will have a stronger push rather than a pull, so we have to give our shoulders and backs extra attention,” says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. That also means better posture and less upper-back pain, he says.

It can be difficult to target these muscles with body-weight exercises, and not all of us have access to a gym. That’s why dumbbells are particularly helpful for building your delts , traps and lats .

Check out the exercise demos below from Forzaglia, our 30-Day Dumbbell Challenge host. You’ll do this workout every time our challenge calendar says “Back and Shoulders.”

Every six days, the rep scheme changes so you’re doing the following:

Sets and Reps per Exercise

Round

Begin seated or standing with a straight back, feet planted, holding a dumbbell in each hand.

Lift the weights above your shoulders with your elbows bent at 90 degrees. This is the starting position.

Brace your core and press both dumbbells overhead.

Lower the weights back to the starting position with control.

Whether You’re Looking To Create Massive Caps Or Simply A More Functional Balanced Physique Building Your Shoulders Will Help And In This Article I Show You The Best Shoulder Exercises That’ll Do Just That

Betty and I are back.

Shes a $12,000 science machine thatll help us determine which are the best shoulder exercises out of the 17 I’ll be testing. Bonus: we’ll also find out which are the absolute worst for building those deltoid muscles.

I tested these exercises on 3 subjects, averaged the data, and found some very interesting insights that align with other research out there.

With the results from this experiment, youll be able to save literally years of wasted time doing the wrong movements for your body.

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Wait How Does Betty Determine The Best Shoulder Exercises

Betty measures the electrical activity of our muscles as they contract.

This can be used to estimate muscle activation. A couple of weeks ago, we used her magic to help us determine what chest exercises best activated the upper, middle, and lower chest .

This time, Betty is going to help reveal what the best shoulder exercises are.

Benefits Of Doing Shoulder Workout With Dumbbells

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Dumbbells allow a complete range of motion and help you specifically target the front, lateral, and rear deltoid, as well as rotator cuff and the upper trap muscles.

Dumbbells are good for unilateral exercises. It means you can use one arm at a time to focus on the weak muscles individually. Moreover, you can use heavy dumbbells during single-dumbbell exercises.

Dumbbells provide more exercise options and require less space, while machines and barbells require more space and give a few exercise options.

Okay! Its time to learn a little about shoulder anatomy.