Framing both the torso and the head, the shoulders tend to be one of the most noticed features on men and women. Aside from their aesthetic functions, the shoulders are also important in the strength and motion of the arms. A few simple dumbbell exercises for the shoulders can keep you looking toned and feeling strong.
Shoulder Presses
Perform the shoulder press exercise while sitting on the edge of a workout bench. Hold a dumbbell in each hand at the shoulders. Raise your arms slightly so that your upper arms are parallel with the floor and you have a 90-degree angle at your elbows. Keeping your back straight, slowly straighten your arms and press the dumbbells up toward the ceiling. Hold for one or two seconds and then slowly lower back to a 90-degree angle.
Front & Lateral Raises
Lateral raises are an extremely simple, yet effective, shoulder exercise. The front raises tone the front shoulder muscle, while the lateral raises tone the outer shoulder muscle. Stand with your feet slightly wider than hip-width apart. Allow your arms to hang in front of the body with the elbows slightly bent. Hold a dumbbell in each hand. For the front raise, lift your left arm straight in front of you, bringing the dumbbell to shoulder-height. Hold for one or two seconds and lower to starting position. Repeat on the other side. For the lateral raise, simultaneously raise both arms out to the side and bring the dumbbells to shoulder-height. Hold for one or two seconds before returning to starting position.
Upright Row
The upright row shoulder exercise works not only the middle deltoid shoulder muscle, but also the upper back and neck. To begin, stand with your feet slightly wider than hip-width apart. Allow your arms to hang in front of your body with your hands resting at the front of your thighs. Hold a dumbbell in each hand with the palms of your hands facing your thighs. On an inhale, raise the dumbbells up to your chin. Keep your hands close to your body and your elbows pointing up toward the ceiling. Hold for two or three seconds before returning the arms to starting position.
Arm Circles
Arm circles tend to be one of the more difficult shoulder exercises. Stand with your feet a few inches apart and hold a dumbbell in each hand. Extend your arms out to the sides at shoulder-height. Begin circling each arm forward for around 10 seconds. Then, circle your arms backwards for another 10 seconds. Most people will need to use light weights for this type of exercise and begin with small circles. As you progress, try larger circles.
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