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Dumbbell Workout Plan for Shoulders: 5 Best Perfect Exercises at Home

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-111

The dumbbell workout plan for shoulders is a perfect exercise for individuals building lean muscles. Since gyms are not entirely operated at this time, this workout can be done at home conveniently. In just a week, you can see the difference between your shoulders before and after doing the dumbbell workout plan.

The dumbbell workout plan for shoulders can be performed for up to 12 weeks for perfect results. Then you can increase the weight of the dumbbells if you want to add muscle mass to your shoulders. There are no limits to this workout. However, you should know your limit and capacity to use dumbbells for the exercise.

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Also, you should know the schedule of your workout and consistency. Recovery and rest days are also crucial for your workout. Remember that for you to be able to build muscles, you need to watch over your diet as well.

There are many workout routines to perform using dumbbells. The weights of the dumbbells should be adjusted according to your capacity and build.

Effective Dumbbell Workout Plans

The Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-03This workout is almost the same as the barbell bench press, as both are performed to build the chest muscles. Pec muscles are enjoined with shoulder muscles. Therefore, it would help to achieve the dumbbell bench press for your dumbbell workout plan.

This workout is also performed to reduce the risks of shoulder and chest muscles. The shoulder stability is essential for the dumbbell workout plan, so here is how you will do the dumbbell bench press.

How to Perform:
  1. Your starting position is holding the dumbbells using a neutral grip. Place the dumbbells’ end in your hip crease. Then sit down on the bench.
  2. Afterward, lay your back on the bench and keep the dumbbells close to your chest. Take a deep breath and press the weights to lockout at the top carefully and slowly.
  3. Then lower the dumbbells as comfortable as possible with the handles about the level of your chest.
  4. Using the muscles of your chest, you can push the dumbbells upward until you reach your starting position. You can repeat it according to your strength.
REMINDERS:

If you are a beginner, meaning first-timer to perform, keep your dumbbells to your side without dropping them. You can only do this if you are well-experienced or conditioned to use excessive heavy weighted dumbbells.

Twisting the dumbbells back to neutral is advisable. It would bring your knees to the ends of the dumbbells and touching your thighs. Then the weights of the dumbbells can be used to rock back to an upright, seated position.

The Incline Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-04Another routine for the dumbbell workout plan, the incline dumbbell bench press, is one of the perfect workouts to build shoulders and triceps. But this workout will have the direct involvement of the chest.

Why incline? With various dumbbell workout plans, the incline position will allow a better target for the upper portion of the chest. It also promotes balance and equal strength for both sides of the chest. Well-performed incline dumbbell bench press will increase the power of the shoulders as well. So, here is the perfect way to perform it. 

How to Perform: 
  1. The starting position is holding your dumbbells using a neutral grip. While holding the dumbbells, put the ends in your hip crease and sit down on the edge of the incline bench.
  2. Slowly, lay back and keep the weights close to your chest. Take a deep breath and press the dumbbells to lockout at the top.
  3. Lower the dumbbells slowly and put it under control as far as possible. The handles should level with your chest.
  4. Contract your chest muscles and push the dumbbells back up to the starting position. 
  5. Repeat this position until you reach your dumbbell workout plan goals.

The Standing Dumbbell Press

kTfasad4fjIt is one of the dumbbell workout plans for building solid mass muscles that are essentials for movement. Muscle mass is vital to have the correct form when lifting heavyweights.

The sudden increase in the weight of dumbbells can result in injuries that can prevent your shoulder from moving. So to avoid this from happening, you may need the most extended range of motion as possible to have proper control of the dumbbells.

Why this dumbbell workout plan? This workout is best for individuals with lower back issues. 

How to perform:
  1. Your starting position for this workout is grabbing a pair of dumbbells and stand straight up with your feet around. The width should be the same as your shoulder.
  2. Then raise the dumbbells to shoulder height on each side and twist so that your palms are facing forward. Also, heads and eyes forward.
  3. The dumbbells should rise slowly above the head with arms extended fully.
  4. Right after you extend above, begin to lower the dumbbells immediately. Never pause a moment when doing this dumbbell workout.
  5. Repeat this workout with the desired amount of repetitions.

The Dumbbell Lateral Raise

kTfa3f4d4fjAnother workout for the dumbbell workout plan is the lateral raise. This workout helps tone down muscles in proper formation. A good exercise is a key above everything, mainly when you target upper body muscles. At the end of the dumbbell workout plan is the “V” shape.

  1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides – this is your starting position. Make sure the palms are facing the body.
  2. The dumbbells should be slightly off the body to keep the tension on the side delts.
  3. Raise the dumbbells until you touch your shoulder. Make sure that if you execute this move, your wrist should not go above the elbows. 
  4. When you reach the top, pause for a while and lower the weight back slowly until you reach the starting position. While doing this workout, do not let the dumbbells touch your body.

The Bent-Over Dumbbell Tricep Kickback Workout

efkTfa3f4d4fjThe bent-over dumbbell tricep kickback workout is one of the dumbbell workout plans. This is a classic exercise that is used for ages. However, this dumbbell workout plan is done with focus and slowly. A proper contraction on the triceps will establish a mind-muscle connection. 

  1. Choose your desired weight from the rack and stand in an open area. Hinge forwards, and the dumbbells should be rowed into position. Extend the elbows while flexing the triceps. It is the starting position.
  2. While forwarding the hips, there should be excessive curvature within the lumbar spine. Make sure to avoid overextension through the lumbar spine—some tension through the abdominals.
  3. Then exhale while extending the dumbbell behind the body and flex the tricep.
  4. Your head should be in a reasonably neutral position and focus on a spot on the floor. Then you can complete all the repetitions.

Sharing My Thoughts

The dumbbell workout plan is effective, and you can achieve lean shoulder muscles. Schedule and workout routines should be consistent and never be taken for granted. Having excuses should be out of the options if you want to have shoulder muscles. 

Barbell Row Forms for Stronger and Firmer Shoulder Back

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The barbell row is one of the best exercises that will build strong and firm shoulders and biceps. However, doing a barbell row is not an easy workout to do. Given that, some mistakes cannot be avoided.

The barbell row is not an everyday workout that bodybuilder does. It is one of the best exercises that many are doing. However, not everyone does it in the right way. And still, some people don’t fully understand the benefits of doing barbell rows.

If you have already started a workout routine, you can still consider doing the barbell row. It is an excellent add-on to your exercises for stable and firm shoulders and back. When you have strong shoulders, it will be easier for you to do other workouts involving heavy lifting.

The muscles involved in the barbell row are your back, abs, arms and hips. Building these muscles will give you a balanced shape. For instance, a barbell row makes your upper back or the shoulder-blades at your back a V-shape. It also involves your traps, rear shoulders and the rest of the muscles in your upper back. For the lower back, which is your lower spine, your muscles in that area need to workout. In doing the barbell row, you will need to avoid having disc injuries. The gravity tries to bend your back by pulling the bar down. However, resisting the force strengthens your lower back muscles.

Another muscle that gets worked out with a barbell row is your abs. Your abs muscles are essential to strengthen, which will support your lower back. Then your hips will also benefit from doing barbell row. This workout gives dynamic and static contractions. When you raise your torso to get the bar moving off the floor, muscles in your hips are working. They also provide support to your lower back. The most apparent muscle that works during the barbell row is your arms. Muscles in your forearm are essential for daily work. Your movements always involve your forearm, especially when lifting.

How to do it?

Barbell row, unlike other workouts, focuses their strength and building muscle mass to your whole back. By using more massive weights over time, this will increase the force that will make your shoulders firmer and stronger.

If you want to build your muscles in your shoulder-back, we have here the natural and necessary steps for the barbell row.

Step 1: Your starting position is standing with your mid-foot under the bar. This is what we call a medium stance.

Step 2: Your next position is bending over as you grab the barbell with your palms down and a medium grip.

Step 3: Then, unlock your knees while keeping your hips high. While doing this, lift your chest and keep your back straight.

Step 4:  After doing that, pull the bar against your lower chest.

Step 5: Return the bar to the floor. Practice breathing and straighten your back.

Step 6: Hold this position for a few seconds and continue with repetitions.

Keep in mind that barbell rows are full body and compound exercise that provides a workout to your upper back, lower back, hips and arms. In doing a barbell row, it also gives you a muscular back and bigger biceps. This workout is your preparation before doing squat, bench press and deadlift.

Variations for Row Workout

Though it is considered as one of the best and most effective exercises, barbell row has its limitations. If you want to have less stress on your shoulders and back, you can have other activities aside from barbell row exercise.

Single-Arm Dumbbell Row

Many choose to do the one-arm dumbbell row because it improves strength in your back and biceps. It also exercises a good grip, especially those with smaller hands and a weaker grip.

How to do it: You can perform this workout with a knee while your hand is placed on the same side of the bench. Then, put your other foot on the floor to reduce the demand on your lower back.

Inverted Row

It is a good alternative for the barbell row workout. It has the same stance, but instead of pulling the barbell up to your body, you will pull your body to a bar. This workout is included in the training routine of beginners.

Chest Supported Row

You can do this workout using a machine or a bench set to a low incline with dumbbells on both hands. If you do the chest supported row, unlike the barbell row, it will limit your movement while using some weights. It is an advantage, especially if you want to give your low-back a rest.

What’s good in doing the barbell row?

Like other workouts, the barbell row provides some goodness in your body. If you can do it properly, you can enjoy the following:

Better Posture

Since the barbell row targets your upper back muscles, it also gives excellent support to your shoulder-back. It provides strength imbalance between your chest and your back, which your shoulders will hunch forward.

Bigger Lifts

Barbell row trains your muscles in your shoulder blades to do great while doing other shoulder workouts like the bench press. The more stabilize your shoulders, the more strength you can generate in your arms and chest. It also provides a platform to press the weights and decreases the risk of a shoulder injury.

Firm Upper Body

If you can observe, a thicker, broader and more muscular upper back can result in you having a V-shaped torso. Barbell row also provides total body strength that will prevent your spinal from breaking during deadlift and squat. It means that you can carry loads with better form and less injury to your back. It gives more strength, muscles and power from head to toe.

Common Mistakes with Barbell Row

You cannot get the benefits from the barbell row if you are doing it wrong. To avoid these mistakes, we noted down the common improper way of doing it.

Don’t do the “bouncing” stance.

It is a big no-no if you are doing the bent-over barbell row. It’s typically the result of using a weight that’s too heavy, forcing you to bounce up and down to generate enough momentum to move the load. You may think that this is the best technique, but it is plain cheating.

How to avoid: Use a lighter weight for bent over row barbell. Performing the exercise with a weight you can control will more effectively recruit your back muscles. It will also give you the momentum for this barbell row form. But a small bounce can improve your lift. Since your biceps have a limiting factor, a little bounce can help you overcome this weakness. It will allow you to lift a weight and challenge your back muscles.

Never reach the 45-degree angle.

Another thing to avoid when doing a barbell row is getting your torso at a 45-degree angle. If you are doing this, then you are doing this wrong. It happens a lot when you lack core strength, or the weight is too heavy.

How to avoid: Before doing the barbell row, build a stronger core that will prevent you from making the 45-degree angle. But if you have a strong core and still doing this angle, you will need to place a plate on your lower back to maintain the proper position. It is the technique to have an appropriate posture during the exercise.

Avoid Flaring of your Elbows

It is unavoidable that your elbows will shift while doing the barbell row. This is because of the movement of the bar, forward and in front of your midfoot. This stance increases the amount of stress to your lower back. Also, it causes pain to your shoulder.

How to avoid: Row the bar in a vertical line over your midfoot to just below your chest and make sure your elbows are at about a 45-degree angle with your body.

Rounding Position for your Back and your Neck

While doing a barbell row, avoid doing some unnecessary movements like rounding your back that places your spine in a dangerous position. It will increase your risk of injury. Also, your neck position is essential. Looking too far up or down can throw the rest of your spine out of whack, making it difficult to hold a safe and stable torso position as you row the heavyweight.

How to avoid: Brace your abs as if you’re about to take a punch with your back in a neutral position. You can use a lighter weight if you can’t maintain this position. For your neck, align it in a straight line with your back. The easiest way to find this position is to focus your eyes on the ground a few feet away in front of your body and give yourself a double chin.

What can we say?

Indeed, the barbell row is a crucial workout to prepare your shoulder back before doing the lifting. Three essential factors will lead you to perform it properly.

You’ll need to have compression, range of motion and contraction. Compression is something that’ll allow you to squeeze the muscles against a significant load. It’ll also give your muscles some connection with each other. But you’ll need to handle considerable weight to achieve the level of compression required.

Range of motion means you’ll allow your muscles to work in longer intervals. Some variations of barbell row provide rip from your body, and the other end of the repetitions can get your elbows back.

Also, you’ll need contraction that will allow you to feel your back contract. It’ll be a result of your biceps and triceps. It will also take time and practice, but when you master it, it’ll make a massive difference in terms of results.

But then again, doing the barbell row properly, it’ll keep your lower back neutral. There’s no squeezing on your spinal discs. Also, never hold the bar in the air between repetitions or else your back will be forced. Instead, rest the bar on the floor between repetitions. Set your lower back in neutral before your next barbell row repetitions.

To quickly achieve your barbell row, there are ways to simplify them, but try not to cheat. The techniques are lifting heavier weights by using your hips, but you will still need your upper-back to do most of the work. If your torso rises above horizontal, the weight will not be easy to lift. If you lower it, it’ll work best to your upper back. Therefore, the barbell row focuses on strengthening your shoulder back, not your hips or lower back.

Best shoulder workout: Your Top Picks Easy Exercises

Best-shoulder-workout

Best shoulder workout can be performed by using the right equipment and by following the proper sets and repetitions. Shoulder Muscles are the foundation of your arms and chest as well as your back to perform the daily functions efficiently. So here are the top picks for your shoulder exercises!

Best shoulder workout includes exercises that improve your strength and endurance. Since you can move your arms in full rotation, you will need full shoulder workout. For some people, lack of shoulder exercises can lead to their shoulders to become stiff. Upon waking up or doing heavy chores at home, many observed painful limitations in their movement. As people have felt this, they tend to use some muscle pain relievers from time to time. Many don’t realize that little shifts in your shoulder muscles cause the pain.

Before starting to do the best shoulder workout, you have to ensure that your body is prepared. When doing these exercises, either at home or your local fitness centers, you should always be in proper workout attire. The perfect attire when doing your workouts will be the following: sports shoes, preferably those cross-training ones, dry-fit or sweatshirts and gym shorts for men.

Women can wear yoga pants or cotton leggings, gym shorts, cross-training shoes, sports bra and comfortable shirts. Also, make sure you wear socks, carry a face towel, and bring hair ties or bandanas to the gym. Further, never wear jewelry and accessories that may harm you when you do your workouts.

Always remember that you’re not there to do a fashion show but do your routine workout to get a well-defined, sleek and fit body.

Best Shoulder Workout using Dumbbells

Like other workouts, you can use dumbbells for your best shoulder workout. For instance, you can do various shoulder workouts like front dumbbell raise, dumbbell lateral raises, seated dumbbell overhead press, and dumbbell incline row.

Front Dumbbell RaiseFront Dumbbell Raise

For front dumbbell raise, you will need to get hold of the dumbbells. In standing position, make sure your palms, while holding the dumbbells, are facing your thighs. Then lift your dumbbell to the front with a slight bend in your elbow. Make the full stretched of your arms until parallel to the floor. Move your two arms simultaneously and complete the repetitions for better result.

On the other best shoulder workout, you can do the later raises. Of course, you will still use dumbbells for this one. This exercise will make your shoulder movements more at ease. You can have defined shoulders in no time. So, you can start by making your feet apart equivalent to your hip width while in standing position. Grab the dumbbells in each of your hand and place it by your side facing your thighs. Raise your both arms until shoulder level and lower it after a while. You can do as many repetitions as you can. But make sure that you have warm up your shoulder and arms muscles before the workout.

You can also do exercise your shoulder while seating on a bench or chair. Hold your dumbbells with your two hands and place to your side. Rotate your wrists outwards before lifting your dumbbells to your shoulder height to both sides. Then you can lower your dumbbells slowly. Complete the recommended repetitions for best results.

Aside from seating on a bench, you can also do dumbbell incline row. Use a neutral grip for dumbbell in each hand. Straighten your arms, retract your shoulder blades, and bend your elbow to row the dumbbells to your side. Complete the recommended repetitions and go back to your starting position.

Barbell for the best shoulder workout

Barbell for the best shoulder workout

If you can handle more weight, then you can use a barbell instead of dumbbells. Some best shoulder workout using barbell are push press, upright barbell row, and barbell standing military press.

In barbell push press, you will begin your movement by lifting the barbell from the floor to your shoulder level. Then, make a slight bend to your knees and start moving the barbell from your shoulders above your head. You can lower the bar slowly to your shoulders. Make sure to perform this exercise with the repetitions needed. It will strengthen your muscles in your shoulder, arms and to your back.

The upright barbell row is another exercise to improve your shoulder muscles. Your starting point is to get a barbell with an overhand grip that is less than your shoulder width. The bar should be resting on top of your thighs with your arms extended and your elbows slightly bent. Make sure your back is in a straight position while raising your elbows to the side. The barbell should be in the level of your chin so you should keep the bar close to your body as you raise it. To get into your starting position, you will need to lower your back down slowly. Complete the repetitions.

If you can only raise the barbell to your chest level, you can do that as well. The barbell standing military press is lifting the barbell against your chest before lifting it over your head. Before doing this exercise, you will need to choose the right weight for your barbell. So, if your barbell is above your head, your shoulder and back muscles will make some pressure. Bring down the barbell slowly to your chest level and the necessary repetitions.

Machine Rear Delt FlyMachine Rear Delt Fly

Other than barbell and dumbbell, you can use the machine rear delt fly. You can do the best shoulder workout with this machine. Before seating on the bench facing the machine, you will need to adjust the weight selection first. Also, change your seat and the handles. Once done, sit on the bench and get a hold of the handles. Pull out your hands to your side and back, contracting your rear delts. Move-in semicircular motion with your arms slightly bent. In this movement, your shoulder muscles will be the focus of the exercise. You can slow down in your rear action and return to your original position. Make the necessary repetitions for best result.

Thoughts to Ponder:

Doing the top best shoulder workout can have modifications as long as you seek advice from your trainer. While doing each exercise, you need to have proper breathing. Breathing is essential as proper pacing in your workout. You need to follow the recommended sets and repetitions to each exercise.

Your workout plans also depend on your capability and health status. Before getting into a workout program, you will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.

Furthermore, you can maintain the excellent body shape you desire by eating the right food and doing some routine exercise. Making yourself fit both mentally and physically can make a difference in your life.

To wrap up, best shoulder workout with proper skills and equipment can help you achieve your goals to have perfect and well-toned muscles.

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