Exercises with dumbbells on the shoulders at home for men and women

Exercises on the shoulders with a barbell and dumbbells, which are performed in the gym or at home, will help to accentuate the development of the shoulder girdle (especially important for men) and make progress in other exercises, because the shoulders are involved in many training complexes.

How to properly organize workouts at home

The gym provides additional motivation and is more convenient for training, but with well-organized workouts at home, it is quite possible to get an identical effect and even better results.

Of the benefits of home workouts, it should be noted:

• no cash costs for paying for the gym and travel;
• comfortable environment;
• comfortable conditions, such as a personal shower, the ability to choose music;
• the ability to start training whenever you want and it is also easy to get back to business;
• additional convenience for introverts who don't like being in public places.

At home, you need to correctly organize the space and routine:

• make a training zone. Optimally, a small part of the room should be organized, which is specially adapted for training. There are spacious, comfortable surfaces.
• purchase of equipment... Expensive equipment is not always required. You can make your own gym at a minimal cost.
• creating a schedule. It is convenient to train at home, since you can start a lesson when you are in the mood, but consistency is required in any case. You need to plan a schedule for the week, schedule the expected progress, the number of exercises performed for a certain period.

For home workouts, a thorough study of exercise technique and work safety is especially relevant.

Due to the lack of an instructor and safety net, you need to regularly monitor the correctness of the movements.

Features of training in the gym

If shoulder exercises with dumbbells are performed in the gym, there is additional motivation and the opportunity to receive valuable advice and learn from experience. However, you can train incorrectly in the gym.

Self-training in the gym is based on three basic rules:

• Technics - you need to know how to work with each simulator, not to take excessive weights;
• program - you cannot train chaotically, for each workout you need to have a program. It is necessary to develop a schedule for a long period of training, distributing the emphasis on different muscle groups, not forgetting about the days of rest;
• motivation - it is necessary to distinguish an excessive load from the situation when you do not want to exercise, you should motivate yourself in order to constantly develop.

Exercises on the shoulders with dumbbells in the gym should be included in the framework of the chosen program, and not when you want. We should not forget about the systematic training and self-motivation.

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List of effective basic shoulder exercises

Basic exercises are the basis of the training and are used in each individual training session. They make muscles grow and strengthen the body.

Lifting the bar from the chest

This is a pushing, basic exercise for the muscles of the shoulder girdle. It is used to build strength and mass in the shoulder area. Execution options - sitting or standing. Often used as the first or second exercise on a shoulder workout day. Beginners are encouraged to do it under the guidance of an instructor.

Execution method

1. You need to choose the right weight and sit on the bench. If you decide to perform the exercise from a stand, you need to take a position with slightly bent legs, a tense back and stomach.
2. They take the bar with a grip wider than the shoulders and place the barbell on the chest.
3. Gently tilt the body back to be able to lift the weight without bending the neck.
4. Tuck in the abdomen and lower back and lift the weight up. When the top point is reached, they hold the weight for half a second and slowly and controlledly return to the starting position without relaxing the muscles.

Are common mistakes

In this type of exercise, it is very important to avoid the groin, because of the uncomfortable position, the shoulders are easily injured:

1. Incomplete amplitude - you need to perform the exercise at full amplitude, starting from the lowest point, where the weight almost touches the chest to the extreme upper point, without closing the elbows so as not to overload the joints. This will give maximum results.
2. Wrist position. If the wrists are not positioned correctly, there is a risk of injury. The position of the wrist should be straight, the bones of the forearm should be located almost directly under the bar, not arching forward or backward.
3. Neck grip too narrow or wide. The grip should be wider than the shoulders and slightly narrower than the elbows.
4. Curved motion. The movement must be directed straight up and down, otherwise the joints are subjected to unnecessary pressure. There is also a risk of weight loss due to loss of balance.
5. Incorrect body posture - the body should be straight with a slight deviation (in the upper part) back so that the weight can move freely up. If the exercise is done while sitting, the waist and abdomen should be tight and straight at all times.

Advice

1. Warm up the joints before starting the exercise.
2. Select the weight with which the full range of the exercise is available.
3. Use the services of a fitness instructor to report possible injuries and mistakes.

Bar pull to the chin

The chin lift is an exercise that loads the shoulders, trapezium, and portion of the back muscles. It is used to increase the strength and mass of these muscles. Often used on shoulder or back training days as one of the main exercises.

Method of execution

The bar should be level with your palms. The palms are spaced about 20 cm apart.

Stand up straight, raise the bar to the chin along the front of the body and release it to its original position

Are common mistakes

Excessive weight Is the most common mistake in this exercise. It seems that you can lift more weight, but the process of muscle loading is performed illiterately. In addition, there is a risk of injury to the joints.

Excessive movement and shaking - you need to follow a slow and controlled movement without unnecessary hesitation in the body. You should stand upright, without bending or swinging in your back or other parts of the body.The exercise should be performed only with the hands with simultaneous flexion at the elbow and shoulder joints.

The bar is too far from the body - The bar lever must be close to the body, otherwise other accessory muscles will be involved, and most of the load will go to the joints, and not to the muscles.

Incomplete amplitude. Incomplete amplitude is common in beginners who are taking on too much weight without realizing that they will not be able to get the most out of this exercise.

Advice

If the load on the shoulders and traps is not felt, you need to check the technique for performing the exercise. The weight may be excessive. If you have problems with your elbows and shoulders, you need to be careful when doing the exercise.

Exercise poses a serious danger to the shoulder joints!

Isolated shoulder exercises

These shoulder exercises are performed with dumbbells, a bar, or a special crossover machine available in the gym. They only load the shoulders and are used to work this muscle group in more detail.

Raising hands in front of you

This is an isolated exercise that loads the shoulder muscles and, in particular, the anterior bundles. When the dumbbells are lifted, the front shoulder heads are loaded, and when the bar is used, the muscles of the upper chest are also loaded. The exercise is recommended for intermediate to advanced athletes and should be done by beginners under the guidance of a fitness instructor.

Method of execution

Dumbbells are held by the handle, arms spread slightly wider than shoulders.

Straighten the body, tighten the waist and abdomen. Controlling the movement, they lift the weight to shoulder level and return to the starting position. Without relaxing the muscles, repeat the exercise.

Common mistakes

Incomplete amplitude - execution is not up to the top. It is necessary to perform a full movement, namely from the lowest point (without relaxation) to the position when the straight arms are along the ground. It is better to take less weight, but do the exercise correctly.

Raising your arms instead of shoulders - the movement should be performed with practically motionless hands, the shoulders should be the only movable joints, and the elbows and wrists should not remain motionless during its execution, even if the elbows are slightly bent.

Advice

1. Before doing this exercise, you should thoroughly stretch your shoulder joints.
2. Choose the right weight to work properly.
3. Stay level and avoid body movements.
4. Concentrate on the muscles of the shoulder, do not strain other parts of the body: chest, arms, etc.

Breeding dumbbells to the sides

An isolation exercise that focuses on the muscles of the shoulder. Exercise is used to build strength as well as muscle mass.

Method of execution

Choose suitable weights, stand upright with a straight back, a tucked stomach and open shoulders, placing your hands in the starting position on the sides of the body.

Gently bend the elbows and raise them in a controlled motion until they reach a right angle at the shoulders. Return the weight back to its original position.

Are common mistakes

Brush spread - palms should cover the dumbbells and look down, not sideways or up. The exercise is performed with the tension of the shoulder muscles without unnecessary movement.

Advice

It is necessary to correctly determine the load and monitor the correctness of the movements. If you have to make sudden or inconsistent movements, you need to reduce the weight.

The shoulders are always warmed up before exercise to prepare joints and muscles for the workload ahead.

Dumbbell lifts from forward bend

Lifting the dumbbells while bending forward puts more stress on the shoulder muscle heads. The exercise also covers part of the back and trapezium. Often, the position of the body is bent during the exercise. To avoid this, you need to straighten your chest and shoulders and include the back of your shoulder in the movement.

The exercise is recommended for both beginners and advanced, but beginners should carefully follow the instructions. The exercise can be performed either standing or sitting on a chair or bench.

Method of execution

They take dumbbells of the required weight, bend the knees and arms at the elbows, bend forward, the waist is in a straight position, the stomach is tight. Hands are placed palms down, rise on the sides, the emphasis is on the shoulders. The arms reach shoulder level and are brought back to the starting point, without relaxing the shoulders.

Are common mistakes

In this exercise, the arms are often relaxed at the bottom and about 1/3 of the movements are performed without any load at all. But this way of doing it relieves the load on the muscles, reduces the amplitude and therefore does not give the maximum benefit from the exercise.

Incomplete amplitude... Full range involves movement from bottom to height with the shoulders, forearms and elbows on the same plane. When performing the full amplitude, the muscles are much better loaded.

Help when driving. You need to move only in the shoulders, this is an exercise for the shoulder girdle. If you perform additional movements, such as movements in the elbows or hands, there is a risk of injury and less stress on the shoulder.

Arched back - a straight back and a slightly tucked stomach are a very important rule when performing such exercises. Keep your back straight to avoid injury in this area.

Advice

The movement should be performed slowly, controlling the amplitude, not allowing the muscles to relax in the lower position. The optimal weight is chosen.

Seated Dumbbell Press

The dumbbell press is one of the most important and most commonly used exercises for developing shoulder muscles.

This type of exercise is used to increase mass, strength, and functionality.

Execution method

The bench should be adjusted so that the backrest is tilted about 80 degrees (slightly tilted). It is convenient for performing this exercise, it allows you not to load extra muscles. Conversely, the seat should be raised to avoid slipping during exercise.

Select the weight appropriate for the exercise by putting it on your knees and lifting it to the starting position. They tidy up the back and stomach to keep the body upright, straighten the shoulders a little and breathe in the air. You should exhale about 20% when you raise the dumbbells to the elbow position of 90 degrees, then raise your arms to extension.

Avoid dropping your elbows too low. A few degrees below shoulder level is the best option. If you continue, there is a risk of damage to the shoulder joints and tendons.

Are common mistakes

Often, beginners try so hard that they just put on weight and risk injury. You need to choose a weight that, on the one hand, loads, but, on the other hand, does not give a feeling of pain. A common mistake is to perform the amplitude only 1/2 or even 1/3 of the extension and then lower the elbows slightly below the horizontal position.

Advice

If pain is felt, weight is reduced and movement is monitored. If the shoulder is involved, too much weight is used and the triceps are loaded.

You need to perform the exercise with caution, choosing the optimal dumbbell weight.

Arnold press

Arnold Schwarzenegger, in addition to many materials for training and exercises, also developed a unique shoulder press - the Arnold press. The exercise is multifaceted and is excellent for increasing shoulder mass and endurance, stabilizing the muscles of the shoulder girdle.

Method of execution

1. They take dumbbells and sit in a comfortable position on a bench with a 90-degree back.
2. Raise the dumbbells in front of the chest with the palms facing you.
3. They turn their hands, raise their hands and smoothly continue moving up.
4. As a result, the dumbbells are connected by other sides (opposite to those that touched in front of the chest) above the head.
5. As soon as the upper point is reached, they return to the lower one in a smooth and controlled movement, identical to the lifting one, only in the opposite direction.

Common mistakes

• the technique of performance is more important here. You should not add weight to the load. The exercise, due to the additional amplitude of motion, does not allow large weights;
• exercise should be done with controlled movements and be especially careful, as it loads the shoulder joints, otherwise the likelihood of injury is very high;
• separation of movements - hybrid exercise means that it is a mixture of two or more movements that are usually separated, so the exercise should be mixed, not separated. When your hands are in front of your chest, you do not need to drag them to the sides and up from there to perform standard ones.

Advice

• the elbows must be held together at the starting point to avoid unnecessary stress on the joints;
• people with shoulder injury or pain are advised to exercise with caution or simply replace the load with another exercise.

Exercises for muscle groups

Exercises on the shoulders with dumbbells or a bar in the gym can load three different beams into which the deltoid muscle is divided:

• front - located in front and used to raise the hand in front of you;
• middle - is needed so that the hand rises to the side;
• rear - used to move the hand back.

In many hybrid exercises (such as the Arnold bench press), these beams are used in a complex manner, and in everyday life, the shoulder most often works completely, the beams complement each other. Therefore, even in such isolated exercises as, for example, lifting in front of oneself or on the sides, the remaining beams are also involved, although the main emphasis is on the front and middle, respectively.

When the mechanics of movement and muscle work are roughly understood, it is easy to understand why which exercise is being performed. When composing a training program, it is advisable to use movements that involve the bundles in a complex manner, as well as to make an equal number of movements for different muscle bundles.

Program for girls

For girls, the most common goal is the relief and beautiful contour of the muscles. This program allows just to improve the relief and aesthetic appearance of the shoulder girdle.

This workout should be done 2-3 times weekly, and in 4-6 weeks a noticeable result will become evident.

Some movements can be performed not with dumbbells, but on simulators. If classes are held in the hall, use a crossover.

Workout options for men

Exercises for shoulders with dumbbells and a barbell in the gym and at home, a universal program. Sometimes it is advisable to reduce the number of repetitions in a series by 2 in each, but add the load. You need to look at the results and progress.

For men, the priority is muscle mass and strength.

Muscle group workouts

To select the optimal training program, you must be able to distinguish between exercises for different muscle bundles.

How to exercise to build muscle

To build muscle, you need to follow these simple tips:

• do 6-7 reps per set, sets - 2-3 sets, per series - 5 sets;
• increase the calorie content in the diet, the level is slightly above normal;
• perform basic exercises;
• give the muscles time to recover.

It is possible to assemble a training program from the above exercises. On rest days, you should add supportive basic exercises like push-ups in various supports.

How to exercise to reduce volume

With a special performance of exercises on the shoulders with dumbbells at home or in the gym, it is possible to make the muscles more prominent and lean.

To do this, you should:

• add cardio to your regular workouts;
• if possible, exercise in the morning on an empty stomach;
• do workouts with a lot of repetitions, 17-20 in one approach, five approaches in a set;
• use cyclical workouts, for example, perform isolated exercises in a row and do 3-5 cycles per workout;
• Do not neglect muscle stretching, thorough fascia stretching and joint training.

It should also be noted the need to control the diet, since in order to add relief, you need to slightly reduce the amount of carbohydrates and calories. Performing exercises on the shoulders with dumbbells at home or in the gym, you can significantly develop the strength of the muscles of the shoulder girdle, gain muscle mass, or, conversely, lose weight.

Video about exercises with dumbbells on the shoulders

Technique for performing a dumbbell press while standing:

Dumbbell Shoulder Exercises, Arnold Press: