Dumbbell Shoulder Exercises: The ultimate guide for Building Strong Shoulders

Shoulders are very easy to build with dumbbells. It only takes 3 shoulder exercises to target all heads of the shoulder and they can be done together or separately in another session as long as its being trained 2 times a week. Incase you don’t know what shoulders are, here’s an image depicting a shoulder and its 3 heads.

Image displaying 3 shoulder heads for dumbbell shoulder exercises

The shoulder is composed of the front delt, side delt and rear delt. I think it’s pretty obvious where they are located. Their scientific names are anterior head, lateral head and posterior head. Here are some Dumbbell Shoulder Exercises to target all heads.

The goal of training shoulders is to have them nicely well rounded and to support your other muscles in strength.

The Front Delt

Training the front delt is pretty pointless because it usually gets trained when you do chest movements. But if you think it isn’t enough then you should do dumbbell shoulder press. Your front delt also gets trained from bicep curling. So there’s really no point in doing this exercise unless you don’t have any chest exercises in your sessions.

Shoulder press guide for dumbell shoulder exercises

The Side Delt

The side delt is the most important part of the shoulder. It’s what gives the shoulder the aesthetic look of round shoulders. Lateral raises are a must to have in your workout plan.

Dumbbell lateral raises guide for dumbbell shoulder exercises

You should keep your arm position leveled with your shoulder when at top, do not over extend.

The Rear Delt

The rear delt is pretty underrated and is usually often neglected. It completes the round look of the shoulder and helps stabilizes the muscles that sit at the back of your shoulder. Having a rear delt exercise is important but shouldn’t be done if you are hitting upper back twice a week. Training your upper back also involves training your rear delts. It’s also quite complicated and tricky to perform a dumbbell rear delt exercise. You will find it hard to feel the muscle mind connection and to maintain the form at first. I’d recommend training upper back if you want nice rear delts but you can do dumbbell incline Y raise for rear delts.

Rear Delt dumbbell exercise guide for dumbbell shoulder exercises

If you don’t have a bench you can do a dumbbell reverse fly

Dumbbell reverse fly guide for rear delt

You could also train rear delt by taking a wide grip on a pull up. The pull up exercise is a great way to build your back and biceps.

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