If you want to build a stronger upper body, the shoulders are a great place to start. Strong shoulders don’t just look good, they can improve your performance in a variety of activities, including lifting weights at the gym, swinging a tennis racket, and throwing a ball. This dumbbell workout builds shoulder strength and muscles in just 5 movements.
Exercises vary in intensity, so you may need more than one size dumbbell to complete a complete workout. If you’re trying this workout at the gym, you should be able to find dumbbells of different sizes available in the free weight section. On the other hand, owning the best adjustable dumbbells will make working out at home much more convenient and also save space.
This workout was designed by online trainer Cindy Yu, who bases the exercises on sitting or kneeling on the floor, rather than sitting or standing on a bench. This eliminates the need to use her lower body during her exercises and allows her to better isolate her shoulder muscles while going through the routine.
Cindy Yu’s dumbbell shoulder workout
Aim to complete 12 to 15 repetitions of each exercise, and Yu recommends stopping after five rounds if possible. In the caption of her Instagram video, she points out that you don’t have to stick to the same weight throughout your workout, instead working with dumbbells of various sizes.
This is important to remember because the lift you get from one exercise won’t necessarily feel the same way from another. Your form may deteriorate and you may be at risk for injury. So, before you try your next shoulder dumbbell workout, put your ego aside.
First, kneeling cross raises actually work your deltoid muscles. The deltoids play an important role in shoulder stability and contribute to the overall sculptural appearance of the shoulder.
Additionally, performing this exercise on your knees requires you to work your core muscles to strengthen your shoulder muscles and improve core strength at the same time.
Then, perform the “Seated Around the World” exercise, which once again strengthens the important deltoid muscles. A seated position will help you develop proper form and allow you to better separate your shoulders during movements.
Follow with kneeling overhead presses that target your deltoids and triceps. This exercise will help strengthen your entire upper body. Again, core muscles work to control movement.
When you perform the Seated Cuban Rotation, you’ll feel your upper body heat up. This exercise targets the rotator cuff, the part of your upper body responsible for shoulder stability. Increasing rotator cuff strength can reduce your risk of shoulder injury.
Finally, an upright row with alternating knees. This is the movement you need to target the mid and rear deltoids, as well as the traps. Getting on your knees for this exercise will help isolate your shoulders. On the other hand, alternating your arms and performing this movement on both sides will help with muscle imbalances in your upper body.
As you gain confidence in each movement, you may want to try something more to build even more shoulder strength. In this case, you can incorporate progressive overload techniques into your workouts to promote muscle growth.