Dumbbell Shoulder Exercises

Building cannonball delts

The following dumbbell shoulder exercises will help you to build massive delts and when combined into the workout shown in the video makes a very fast and effective workout for your shoulder muscles.

The following free video lesson shows a killer shoulder circuit which can be used on its own as a shoulder workout or completed at the end of a shoulder workout for a final burn.

If you want bigger delts in under 2 minutes then watch this video outlining the dumbbell shoulder exercises which you should be doing, and the order they should be done in.

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Here are the basic principles for this killer shoulder workout.

Perform 2-3 sets
10-15 reps per exercise
Rest 1-2 minutes between sets
Increase weights each week by 2kg
Perform 2 x a week for 6 weeks and notice the difference
NO rest between exercises

Note: This circuit is a killer
Start with a light weight by the 2nd or 3rd set it will feel 10 times heavier.

These are the dumbbell exercises for the shoulders in THIS order

Front Raises
Side Raises
Bent over raises
Upright raises
Shoulder press

Add this circuit to your shoulder workout for ultimate delt development. The exercises workout the whole of the shoulder area from all angles.

Dumbbell Front raises

1. Stand with feet shoulder width apart or sit on bench in upright position.

2. Start position: Grasp DB's with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.

3. Raise DB to front of body at shoulder height keeping elbows only slightly bent.

4. Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Dumbbell Laterals (side raises)

1. Stand with feet shoulder width apart or sit on bench in upright position.

2. Start position: Grasp DB's with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.

3. Raise DB's to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.

4. Return to start position.

5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
One of the best dumbbell shoulder exercises for building the mass on the side of your deltoid muscles.

Dumbbell Rear Laterals

1. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Bend forward at about a 45 degree angle.

2. With elbows slightly bent and facing the ceiling, raise DB's to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.

3. Return to start position.

4. Remember to keep head in a neutral position.

Dumbbell Upright Rows

1. Stand with feet shoulder width apart

2. Start position: Grasp DB's with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.

3. Raise DB's by pulling elbows towards the ceiling and pull barbell to chest level.

4. Return to start position.

5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Dumbbell Shoulder Press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.

2. Start position: Position DB's to ear level with an overhand grip (palms facing forward).

3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.

4. Return to start position.

5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. The best dumbbell shoulder exercises for developing the front of your shoulder muscles giving them that round look.

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