NEWS
As individuals perform their workouts every day, they must not forget to add some exercises for their shoulders as a part of their daily workout routine. The looks of individuals can be changed completely by performing shoulder exercises every day. If individuals can sculpt strong shoulders through their workouts by making them stay in proper shape, it can improve their fitness levels in general. Moreover, by doing the various shoulder exercises, individuals would be able to improve their overall posture.
Following are some of the dumbbell exercises that can be performed by individuals to keep their shoulders in proper shape:
1. Alternating Dumbbell Front Raise:
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Pick up a pair of dumbbells and hold them firmly in your hands on both your sides.
• Start with raising the dumbbell in your left hand keeping your arm straight till it has arrived at the level of your shoulder.
• You can now again lower the arms.
• You have completed one rep.
• Similarly, you can do the movement using your right arm.
You can try and do at least 2 sets comprising of 6-8 reps each per set.
2. Standing Palms-In Shoulder Press:
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can first start this exercise by holding on to a pair of dumbbells in both your hands. Your arms should be kept extended below and your palms must face inward.
• Now, you must start lifting the dumbbells slowly till they are completely extended above your head.
• Keep holding on to that position for a few moments and subsequently begin lowering the weights down into a 90 degrees push position.
• You have completed one rep.
You can try and do as many sets and reps as you are comfortable with in the beginning and increase the count after getting enough practice and strength over time.
3. Standing Dumbbell Rear Deltoid Raise:
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Start by standing up and keep your feet shoulder width apart.
• Now, you must bend your torso and try and get your upper body parallel as much as possible.
• You must maintain a neutral spine for the whole period.
• Hold on to a dumbbell in each of your hands and bend your knees a little.
• You must also slightly bend the elbows and start raising the arms upwards.
• Keep your arms bent slightly and contract the rear deltoids so that you can bring the dumbbells up and away on to both your sides. After squeezing the shoulder blades jointly while you are at the top of the rep, you can breathe out.
• Now, you must bring the arms down back on to the starting position.
• You must keep your core tight while doing the movement.
• You have completed one rep.
You can try and do at least 3 sets comprising of 8-10 reps per set.
4. Shoulder Shrug:
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can start off by standing straight and keeping your feet about shoulder-width apart.
• Hold on to a dumbbell in each of your hands while keeping both your palms facing the body.
• You must bend your knees a little and keep the arms straight. Now, start lifting your shoulders upwards on to your ears.
• Once you have reached the top of the movement, you can stop for a few seconds and start lowering your shoulders down back to their original position.
• You have completed one rep.
You can try and do about 2-3 sets comprising of about 8-10 reps each. You must remember to use weights according to your level of strength that can help you provide resistance at the time of raising your shoulders upwards, while your arms are kept straight.
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