Dumbbell exercises for your deltoids are comprised of workouts that use two dumbbells, one in each hand, consisting of presses, raises and flyes. Each workout focuses on strengthening your muscles to build more flexibility, stability and mobility in them. Avoid overloading your workout as this could cause excessive stress on your upper spine and lead to long-term back problems. Consult your health care professional before attempting exercise.
Lying Dumbbell Fly
The lying dumbbell fly works your anterior and posterior deltoids, in addition to your pectorals. Grab two dumbbells, hold them out to your sides in a pronated grip, and with your arms slightly bent and shoulder-width apart. Lie flat on your back on an exercise bench. Keep your feet flat on the floor and your back on the bench throughout the workout. Simultaneously, lower both arms to a 90-degree angle from your chest level. Exhale and slowly raise both dumbbells back to starting position, keeping your elbows flexed. Perform two to three sets of five to 10 repetitions.
Stability Ball Dumbbell Press
The stability ball dumbbell press uses your lower back and trunk muscles to stabilize your shoulders throughout each movement. Start by sitting on a stability ball with a dumbbell in each hand. Slowly lean backward until your shoulder blades make contact with the ball. Adjust your leg position to form a 90-degree angle and keep your legs hip-width apart. Engage your core to stabilize your spine and hold each dumbbell 1 inch from your chest. Press both dumbbells directly above your chest and extend your elbows; avoid locking them. Inhale and slowly lower the dumbbells back to starting position and repeat. Perform two to three sets of five to 10 repetitions.
Dumbbell Lateral Raise
The dumbbell lateral raise works both the anterior and posterior shoulder muscles while using your upper back to stabilize your body. Stand with a dumbbell in each hand at hip level and keep your feet hip-width apart. Exhale and slowly raise the dumbbells up and out to your sides. Continue to raise the dumbbells until they align with your shoulders and hold this position briefly. Inhale and slowly lower your arms back to starting position and repeat. Perform two to three sets of five to 10 repetitions. Avoid slouching or arching your back throughout the exercise.
Dumbbell Front Raise
The dumbbell front raise works your anterior and medial deltoids while using your trapezius and abdominals as stabilizers. Stand up straight and hold a dumbbell in each hand to your sides, using a pronated grip. Engage your core to stabilize your spine and slowly lift both weights out in front of you between a 60-degree and 70-degree angle. Continue to raise your arms until they align with your shoulders and parallel with the floor. Exhale and lower both arms back to starting position. Perform two to three sets of five to 10 repetitions and avoid slouching your lower back throughout.
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