The muscles of your shoulders are the link between your chest and back muscles, and the levers or bones in your arms. Conditioned shoulder, or deltoid, muscles enable you to effectively transfer the strength and power of your larger upper-body muscles to your limbs, manipulating your environment along with the fine motor control of the muscles in your hand.
Considerations
Dumbbell exercises for your deltoid muscles are best done to tone your shoulders or to build the size of your muscles. If your goal is to tone your deltoids, select a weight light enough that you can perform for three sets of 15 repetitions each. To build the size of your shoulders, use a moderate to heavy weight, with which you can complete four to six sets of six to 12 repetitions each. Train your deltoids with your legs, maximizing your training time. Complete one set of a deltoid exercise then one set of a leg exercise so your deltoid muscles recover while you train your legs. Three shoulder exercises are sufficient per shoulder workout.
Dumbbell Shoulder Presses
Dumbbell shoulder presses focus on mostly the anterior portion of your deltoids, with a little bit of involvement from the medial section of your delts. This exercise can be done sitting at the edge of a bench or standing up. Use your right thigh to help you lift the dumbbell in your right hand just above your right shoulder. Then, use your left thigh to help you lift the left dumbbell just above your left shoulder. Positioning the dumbbells in this manner reduces strain on the front of your shoulder joints as you lift the dumbbells into the correct position. Once the dumbbells are just above your shoulders, contract your deltoid muscles to press the dumbbells directly over your head. Lower the dumbbells back to the level of your ears, then press them above your head again and repeat.
Upright Dumbbell Rows
Upright dumbbell rows engage primarily the middle section of your deltoids and must be done standing up. Focus on one shoulder at a time by holding one dumbbell in your right hand. To perform this exercise, stand with your right leg slightly behind you so that you have room to move the dumbbell; keep a slight bend in your knees. With the dumbbell in front of your right hip and your palm facing your thigh, lift the dumbbell up to just below your shoulder, ensuring that your elbow is higher than your deltoid. Hold the contraction for 2 seconds, then slowly lower the dumbbell and repeat.
Posterior Deltoid Raises
Posterior deltoid raises work the posterior section of your deltoid muscles. This exercise is best done working one arm at a time. You will need to support your body weight by bracing one hand against the end of a dumbbell rack or the post of an exercise machine that is just below your waist. Perform this exercise by holding a dumbbell in your right hand and positioning your legs in a semi-lunge position, with your right leg behind you. Bend forward and hold on to the immovable rack or post with your opposite hand. To reduce strain on your lower back, suck your navel toward your spine, keeping your back flat; the palm of your working hand should be facing the inside of your left leg. Contract the small muscle at the back of your shoulder to raise your arm out to your side; your elbows should be bent to form an angle of about 130 degrees on the inside of your joint. Straighten your elbow as you lower the dumbbell back to the start position and repeat for one set.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Progression Models in Resistance Training for Adults; William J. Kraemer, Ph.D., et al.; 2002
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