4-Step Workout For Killer Shoulders


Shoulders are the most used muscle group in workouts that include the upper body. They are critical to a good performance and a well-rounded physique. Plus, they are one of the first and most impactful things women notice about a man’s physique. Below are four extremely efficient exercises for your shoulders and delts, and all you need to perform them is a set of dumbbells.

Lateral Dumbbell Raise

Sit on the edge of a bench and make sure your feet are placed firmly on the floor, facing away from the bench. Hold the weights with your palms facing inwards and place them between your feet. The distance between your arms should be one arm’s length. Spread your arms out and assume a “T position,” lift the dumbbells to your side without swinging them until your arms are parallel to the floor. Then, as you inhale, lower the dumbbells slowly down and place them on the ground where they were in your starting position.

Front Dumbbell Raise

Same as the lateral dumbbell raise, this one is performed seated on the edge of a bench, only this time, your arms need to be lifted up in front of you. With the dumbbells in your hands, keep your arms on your sides with your palms facing your body, and lift the weights up until your arms are parallel to the floor. Keep your torso straight and your core tight, then slowly bring the weights down to the starting position.

Dumbbell Shoulder Press

Take the heaviest dumbbells you can possibly lift; a spotter is recommended for this exercise. Take the weights in your hands and bring them up to your sides so that they level with your shoulders. Your arms should be bent at the elbows. Straighten your back and lift the weights up until your arms are almost completely straight. Do not completely straighten them to avoid elbow and shoulder injury. Slowly bring the weights down until they’re at shoulder level again.

Light Shoulder Press

Sit on a bench that has back support, take the dumbbells in your hands and hold them in front of you at about shoulder level, your palms should be facing your chest. Don’t use your heaviest dumbbells for these, use some lighters ones instead. This is your starting position. As you raise the dumbbells up and extend your arms, rotate them so that your palms are now facing away from your chest. When you lower the dumbbells, rotate them back.

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