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How to Build Shoulder Muscles With Dumbbells Only?

To build strong shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for this work. Is it possible to build shoulders with dumbbells only?

Whereas barbell moves often require a spotter, and most machines settle your movement in one plane of motion, dumbbells require all your stabilizer muscles to work, force your core to hold everything together, and offer great flexibility with each workout.

This three-part shoulder complex puts dumbbells to good use in focusing on all three heads of your deltoids, helping you increase and keep up the pressure on the muscles, beginning with the weaker rear deltoids and wrapping up by hitting all three in one big-hitting lift. Do ten reps of all three moves without halting or putting the weights down, at that point rest for 90sec. Do three rounds in total.

Reverse Fly

Holding a dumbbell in each hand, twist your knees somewhat and incline forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder edges retracted. Together with your arms slightly bowed, raise the weights out to your sides until your arms are parallel to the floor. Gradually return them to the starting position.

As soon as you use a bit of extra momentum from your legs or hips you’ll be moving the pressure away from your rear deltoids and rendering this workout useless – reduce the weight instead of giving your muscles extra help. Using “weedy”-looking dumbbells might make you feel marginally emasculated, but this muscle is not designed for moving gigantic weights.

Lateral Raise

Stand tall with your core braced and feet together. Hold the dumbbells together before your abdomen with palms facing each other. Driving together with your elbows, raise the weights out to the sides, making sure you use your muscles and not force. Stop at shoulder height, thengradually return to the start.

This is the most used and abused move you’ll see in a gym. As with the reverse flyes, you’ll see people lifting massive weights up, hurrying through a set, and strutting off smugly after dumping the weights on the floor five reps in. Go light, go slow and keep your body upright and neck loose so you don’t shift the emphasis onto your traps. To get the most excellent out of this lift, at the best of the move tilt your wrists forward like pouring from a container.

Push Press

For the working time, alternate between doing ten to 15 reps over 30 seconds, at that point hold the dumbbells overhead for 30 seconds. Hold the weights by your shoulders, thenlower into a quarter squats. Push up through your heels and press the weights overhead, then lower them under control. The “hold” is the challenging part, so use a weight that permits you to complete the move effortlessly. Amid the hold, keep your midsection tight and brace your glutes to keep your lower back adjusted and safe.

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .... Read More..

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