In the last post we talked about the different shoulder muscles; where we listed one dumbbell exercise for each muscle. In this post we will add other three exercise that target the shoulder muscles, so you can be able to perform two exercise for each muscle using dumbbells.


Front Dumbbell Raise:

This exercise targets the anterior delts {front deltoid}, where it is great for building shoulder mass. Also, it considered an isolation exercise as it works the front head of the shoulder only.

It is advisable to use lighter weights in this exercise as it put more pressure on one specific part of the shoulder. The mistake that many do is trying to lift heavy weights while performing thinking that the heavier weight they lift, the faster they will get bigger shoulders, and that is not right. Instead, you should lift lighter weight and increase the number of reps; for example, from 10 to 20.

In order to perform this exercise, the right way you should do the following:

1- Stand up and hold the set of dumbbells against your thighs, and make sure that your palms are facing you.

2- Raise the one dumbbell in front of you to the point where the dumbbells are just above your shoulder line, then you should lower it back slowly. The other hand should be resting against your thigh at this point.

Some people prefer raising the two hands at the same time, and both ways are correct as long as you are performing the technique the right way.

3- Aim for 4 sets, 10 to 15 reps, and if you go till 20 that is fine.

Upright Row:

This exercise targets can be used to target your traps or shoulder; it all relies on how wide and narrow are your elbow when performing the exercise. Since our main goal is working the shoulder you should keep your elbows wide, so you can target the Medial Deltoid {side deltoid}.

Unlike the front raise exercise, this one can be performed with heavy weights; but we should increase our weights gradually and not at once.

Here is the right technique which you should follow when doing this exercise:

1- Stand up and hold the dumbbells in your hands in front of your thigh; and make sure that your palms are facing downwards.

2- Lift your hands and elbows upwards until your arms are parallel to the ground; while keeping your palms facing the floor.

3- At the top make sure that your hands are in line with your shoulders while facing forward, and it should be 90° bend.

4- Lower the weight slowly after a short pause

5- Aim for 4 sets, 10-12 reps

Crouched Rear Deltoid Row:

This exercise targets the Rear Deltoid. It is better using lightweight for this exercise as well.

Here are some instructions on how to perform this exercise:

1- Stand with an upright torso , while holding dumbbells in each hand close to your knees. You should keep your back straight and make sure that your body forms a 45-degree angle with floor.

2- Your palms should face backwards.

3- Pull your shoulder into a retracted position; and then lift the dumbbells towards your chest by bending your elbows

4- At the top of the movement make sure that your arms are in a straight line.

5- Pause shortly and then lower the weight slowly to the starting position.

Now you can combine these three exercise with the other three that we talked about in the previous post. By doing that you will be targeting each muscle with two exercises which is good ; just make sure that you do it right so, you can reap the rewards. Rushing things will not get you to where you wanna go; on the contrary, it may cripple your effort if you get injured because you performed an exercise the wrong way or lifted more weight that you can handle.

combine these dumbbell exercises with the others that we  talked about in the last post, and do them with right technique;I guarantee that you will end up with great and wide shoulders


Categories: Exercises


Steve Costello · December 2, 2019 at 2:48 pm

Hi Yasser. Thank you for this excellent post. I ride mountain bike a lot and I’m always interested in ways to work my muscles during a day at the desk. These exercises are perfect for increasing my shoulder strength which is of course needed more than non-riders realize. I’m always interested in knowing more and will look out for your future posts.

    Yasser · December 2, 2019 at 4:18 pm

    you are welcome Steve, and your words means a lot to me. you are right shoulder is muscle that we use in almost all activities and i mean sports. also, having wide shoulders give your body a nice shape at the top, and whatever you wear will look good on you.

Roderick Massiah · December 3, 2019 at 3:06 pm

What I like about your article is that it explains the proper way to do exercises with dumbells without injury to oneself. Very well written.

    Yasser · December 4, 2019 at 12:38 pm

    THANKS RODERICK, i appreciate that, and i hope that you check my other posts and the future posts, i would like your feedback on them all.

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