July 12

7 Dumbbell Shoulder Exercises for Women (Video)

By fitness

July 12, 2022




Build robust, sculpted shoulders and arms with this 30-Minute Shoulder Workout for Women! Seven of the BEST dumbbell shoulder workout routines at house in a difficult, 30-minute shoulder exercise.

Today we’re particularly specializing in the shoulders. Your shoulder muscle groups are thought-about “push muscles” (they help with pushing motions, like push ups). We typically work the shoulders together with the chest and triceps, like we did on this 30-Minute Chest, Shoulders and Triceps Workout.

Today’s exercise is made up of seven dumbbell shoulder workout routines for ladies designed to focus on the shoulder muscle groups from a number of angles to create definition and tone the arms.

Overhead Shoulder Press | Benefits of Shoulder Exercises For Women

Dumbbell Shoulder Exercises FAQs

Why Is It Important To Train Shoulders?

Strength coaching your shoulders enhances posture and strengthens the muscle groups surrounding the shoulder joint, creating extra stability (the shoulder joint is among the most delicate joints). The most vital shoulder muscle groups within the higher arm are the deltoid muscle groups and the 4 rotator cuff muscle groups: subscapularis, supraspinatus, infraspinatus, and teres minor muscle groups. While these muscle groups are comparatively small muscle groups in comparison with among the larger muscle groups within the higher physique (just like the chest, again and biceps), it’s vital to energy practice the shoulder muscle groups, particularly if you wish to keep away from a rotator cuff damage.

How Can I Build Shoulder Muscles At Home?

You can tone your shoulders with dumbbells at house — no bench, barbell or fancy health club tools wanted! It’s vital to succeed in for heavy dumbbells. You wish to fatigue the shoulder muscle groups whereas persevering with to take care of good type all through the exercise. If the final 2-3 reps in a set are difficult for you, you’ll know you’ve chosen the correct weights.

What Are The Benefits Of Dumbbell Shoulder Workouts?

Dumbbell shoulder workout routines have many advantages. They forestall shoulder accidents that are among the most typical accidents docs see in common gym-goers (NBC). Shoulder exercises practice a number of higher physique muscle groups as a result of a number of of the workout routines that interact the shoulder muscle groups additionally work the opposite muscle groups in your arms (particularly your different “push muscles” — chest and triceps). They additionally assist you obtain toned arms.

Sculpt your shoulders and construct robust, toned arms with these 7 finest dumbbell shoulder workout routines for ladies.

From shoulder presses to lateral raises, this 30-minute shoulder exercise for ladies particularly targets all heads of the shoulder (but in addition engages the chest and triceps too).

Add this dumbbell shoulder exercise to your energy coaching exercise routine as soon as each couple weeks.

Workout Equipment:

Medium to heavy pair of dumbbells. I like to recommend between 5-20 lb dumbbells. I’m utilizing 10, 12, 15 and 20 lbs.

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I’m utilizing 10, 12, 15 and 20 lb dumbbells for this shoulder exercise.

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Workout Instructions:

Follow together with the guided Shoulder Workout At Home on YouTube, led by licensed private coach, Lindsey Bomgren. 

I’ll be your private coach and coach you thru every dumbbell shoulder train, offering type cues and modifications alongside the best way.

Alternatively, work by way of the checklist of shoulder workout routines at house beneath at your personal tempo.

Your Workout Looks Like This:

  • 7 Dumbbell Shoulder Exercises
  • 10 Reps Per Shoulder Exercise
  • Repeat x3 Sets

Note, this shoulder exercise will take a look at your grip energy; set the dumbbells down between every train to shake out your grip. 

The Best Shoulder Workout for Summer Arms!

Workout Outline

  1. Arnold Press
  2. Push Press
  3. Upright Row and Front Raise
  4. Neutral Grip Press and 2-Count Goal Post Drop
  5. Lateral Raises
  6. Uneven Push Up and Shoulder Tap
  7. Half Kneeling Hinge and Single Arm Shoulder Press

7 Best Dumbbell Shoulder Exercises for Women

Arnold Press

Targets: The deltoids (the triangular muscle groups on high of your shoulders).

The Arnold Press includes transferring in a number of planes of movement, so that you hit ALL heads of the shoulder!

how to do an Arnold press with weights

How To Do An Arnold Press With Weights

  1. Hold each dumbbells with an underhand grip (palms going through you), elbows at shoulder top in entrance of your physique and dumbbells at about eye degree.
  2. Engaging your core and sustaining a slight bend in your knees to guard your low again, rotate your palms away out of your physique as you press the dumbbells overhead. This motion is an enormous, full vary of movement. Think of drawling a half circle along with your arms earlier than you press overhead.
  3. Then reverse the movement, rotating your wrists inward (ending with palms going through you) as you decrease all the way down to the beginning place. Aim to maintain your elbows at shoulder top relatively than letting them drop down.

Push Press

Targets: The shoulders, triceps, rear delts and higher again muscle groups (with some help from the decrease physique).

dumbbell push press shoulder workout for women

How To Do A Dumbbell Push Press

  1. Stand with toes shoulder-width aside, slight bend in your knees, holding dumbbells at shoulder top, palms going through in in the direction of one another (impartial grip).
  2. Drop right into a shallow squat; a couple of 2-inch dip. Then press by way of your heels and push the dumbbells overhead till your arms are totally prolonged. Think of peeking your head by way of your arms as you lock out the dumbbells overhead.
  3. Lower the dumbbells all the way down to the beginning place at shoulder degree and repeat.

Upright Row And Front Raise

Targets: Shoulders and higher again; particularly the entrance and center heads of the deltoids (shoulders), in addition to the trapezius and rhomboids (again).

upright row and front raise with dumbbells

How To Do A Dumbbell Upright Row And Dumbbell Front Raise

  1. Start with toes hip-width aside, slight bend in your knees. Hold dumbbells in your arms, palms going through in in the direction of your physique.
  2. Leading along with your elbows, pull the dumbbells up till your elbows attain shoulder top. As you pull the dumbbells up, consider pulling your shoulder blades down. Be certain to maintain the dumbbells near your physique as you pull them upwards.
  3. With management, decrease the dumbbells again all the way down to beginning place. This is an upright row.
  4. Keeping your arms straight, elevate the dumbbells straight out in entrance of your physique till they attain shoulder top.
  5. With management, decrease the dumbbells again down, touchdown in entrance of your thighs. This is a entrance increase.
  6. The mixture of those two shoulder workout routines is one rep.

Neutral Grip Press And 2-Count Goal Post Drop

Targets: Both the anterior and lateral heads of the deltoid.

Neutral grip overhead shoulder press

How To Do A Neutral Grip Overhead Press And Goal Post Drop

  1. Start standing with toes shoulder-width aside, slight bend in your knees. Hold a dumbbell in every hand, elbows in keeping with your shoulders, palms going through in in the direction of one another (impartial grip).
  2. Press the dumbbells straight overhead, maintaining elbows slim. At the highest of the dumbbell press, rotate the dumbbells so your palms face out (away from you).
  3. As you decrease the dumbbells, elbows ought to go huge, arms bent at 90 levels (like purpose posts). Keep your elbows in keeping with your shoulders, relatively than letting them drop down.
  4. At the underside of the purpose put up, rotate the dumbbells so palms face in in the direction of one another like they did firstly of the motion.

Lateral Raises

Targets: The lateral deltoid (additionally engages the anterior deltoids and posterior deltoid).

The lateral increase is a good remoted shoulder train.

how to do lateral raise dumbbell shoulder exercises

How To Do A Dumbbell Lateral Raise

  1. Stand with toes shoulder-width aside, slight bend in your knees, holding a dumbbell in every hand at hip degree, palms going through in in the direction of one another.
  2. With a slight bend in every arm on the elbow, squeeze to elevate the dumbbells, barely rotating them as you elevate so the dumbbells finish parallel to the ground. Lift simply to shoulder top.
  3. With management, return to the beginning place, palms going through inward.

Uneven Push Up And Shoulder Tap

Targets: The pectorals (chest), deltoids (shoulders), triceps and core (particularly the transverse abdominals and obliques).

The uneven push-up is an effective way so as to add depth to problem the core whereas additionally focusing on the muscle groups from totally different angles.

push up and shoulder tap | shoulders and arms workout for women

How To Do An Uneven Push Up And Shoulder Tap

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach.
  2. Then place your proper hand on high of a steady platform (on this case I’m utilizing the top of my 20 lb dumbbell, however you should utilize a e book or yoga block).
  3. Hold the excessive plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  4. Slowly decrease your chest down in the direction of the bottom, with elbows falling again in the direction of the hips. Maintain a straight line along with your physique — head, chest and legs in a single straight line.
  5. Once on the backside of your push up, exhale as you push again up right into a excessive plank place.
  6. With a good core, take your left hand off the mat and faucet your proper shoulder. Keep each hips steady and sq. to the bottom.
  7. That’s one rep. Complete 5 reps on the correct hand and 5 reps on the left hand.

Modification: Perform the push ups from the knees after which pop again as much as the toes for the shoulder faucet in the event you can. Or carry out the push ups and shoulder faucets from an incline by putting your arms on a chair or bench.

Half Kneeling Hinge And Single Arm Press

Targets: The rear deltoids and entrance deltoids (shoulders) and core.

A fantastic train to extend unilateral (single-sided) calls for of stability and energy on the shoulder muscle groups.

single arm shoulder press with dumbbell

How To Do A Half Kneeling Hinge And Single Arm Shoulder Press

  1. Start in a half kneeling place — proper knee on the bottom and left foot on the bottom.
  2. Hold one dumbbell in the correct hand with a impartial grip (palm going through your physique).
  3. Perform a half kneeling hinge swing by hinging on the hips with the dumbbell between your legs. Then drive your hips ahead, powering the dumbbell as much as your proper shoulder; elbow in keeping with your shoulder (sustaining a impartial grip).
  4. From right here carry out a single arm dumbbell shoulder press. Press the dumbbell straight overhead, locking out the elbow, proper bicep needs to be close to proper ear.
  5. Slowly decrease the dumbbell again down in the direction of the correct shoulder and return to the beginning place with the dumbbell between the legs.
  6. That’s one rep. Complete 10 reps on the correct shoulder and 10 reps on the left shoulder.

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