Using dumbbell free weights has several advantages. The main advantage is that they force the user to use stabilizing muscles, which target smaller muscle groups. Another advantage is that dumbbells can be used on several planes of movement as opposed to on one track, as with machine exercises. The shoulder muscles are responsible for lifting, rotating, and pulling the arm back. The main shoulder shape -- the rounded part at the top of the arm -- is made up of three muscles: the anterior deltoid, the posterior deltoid and the lateral deltoid. There are many different shoulder exercises that you can perform with dumbbells.
Lateral Raises
Lateral raises target the lateral deltoids. To perform lateral raises, stand with your feet shoulder width apart and knees slightly bent. Begin with the dumbbells at your sides. Bend your elbows slightly and raise the weights out until they are parallel to the floor. Pause briefly at the top of the move and then slowly lower the weights back to starting position. That counts as one repetition. Do two sets of 12-15 reps.
Reverse Shoulder Flies
Reverse shoulder flies target the posterior deltoid muscles. To do reverse shoulder flies, stand with your hips bent at a 90-degree angle with your back parallel to the floor. Hold the dumbbells with palms facing inward, and keep your abdominals engaged. Your knees should be slightly bent, as should be your elbows. Exhale and slowly raise your arms until they are parallel to the floor at shoulder level. Pause briefly at the top and then slowly lower your arms to the starting position. That counts as one rep. Perform two sets of 12 to 15 repetitions.
Seated Shoulder Presses
Shoulder presses target the anterior deltoid muscles. Sit on a weight bench or chair. Hold weights with palms facing forward, arms bent to 90-degrees -- weights should be near the tops of your shoulders. Slowly press the weights up toward the ceiling while straightening your elbows. Pause at the top of the movement, then slowly return weight to starting position to complete one repetition. Keep back flat and abs engaged throughout the movement. Perform two sets of 12 to 15 repetitions for endurance and definition.
Caution
Before implementing a new workout plan, consult your doctor, especially if you have any health concerns. Never lift more weight than you can safely handle. Start out with a low weight and increase as your strength improves. Choose a weight that will allow you to complete only 12 to 15 repetitions with proper form. Always use proper form to avoid injury.
References
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- American College of Sports Medicine Resources for the Personal Trainer, 2007
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