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The BEST Dumbbell Exercises - SHOULDERS EDITION!

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Rating: 4.0; Vote: 1

s video we look at the best dumbbell exercises for shoulders. We-re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you-d expect. First up is strength. While I truly believe the barbell overhead press is the best choice there are reasons why you may not be able to perform the exercise. Injury, lack of access to equipment are just a few. Just because we don-t have a barbell doesn-t mean we have to go without getting the benefits of this great movement. In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position. The seated overhead dumbbell press interrupts scapular rhythm and provides a -cheat- in the form of added stability from the use of a bench. The strict dumbbell standing press is a great exercise for building strength but don-t be surprised when the added stability challenge requires you to use less weight than what you can on the barbell version. Our next category is power. For power I love the jammers or viking press. The problem with them is that most people don-t have access to the required equipment. Even many commercial gyms lack the proper tools for these exercises. We can get a similar training effect by performing the dumbbell push press. When performing this move be sure to hinge at the hips and get your legs involved for added power. As always power training should be kept to around 7-8 explosive, crisp reps. This is not a move you want to take to failure. As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload. We combo up cheat lateral raises with a more strict version of the lateral raise. Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just too failure but through failure which provides increased intensity that will assist with stimulating growth. Next up is metabolic training. Again, we utilize the concept of training through failure by using the metabolite build up to induce muscular stress. Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build up. The specifics for this can be seen in today-s video. For a total body movement there was a toss up between the thruster and the power clean over. Since I like the aspect of going from floor to overhead I chose the latter, plus it-s a little more explosive than the thruster. Short on time? Do a few rounds of the power clean over- it will crush you! As you-ve come to expect from ATHLEAN-X we always have an eye on injury prevention so I-d be remiss to not include a corrective exercise for shoulders. For our corrective exercise I chose the prone floor press. It has very similar mechanical elements to the face pull and works all the muscles of the inter scapular/posterior upper chain. Since you can never give enough attention to your rear delts, I also included a great move to target them directly. The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff. That one, two combo sealed the deal in choosing the final exercise. Give these exercises a shot whenever you don-t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems
Date: 2022-04-22

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Comments and reviews: 10

Jay
I-m sorry I have seen over 60 videos I love your guidance on what we need to focus on and I don-t watch any other professional besides you, but I wish there was more specific instructions because it-s very complicated to understand a lot of it for someone intermediate like me. Most of trainers do not give you step-by-step instruction so before every video ends in conclusion can you share for each muscle like to build strong shoulders for example that you need to do these four exercises to cover all muscles in shoulder workout with three sets of 10 reps in each muscle and how we can increase the weight step-by-step. I wish that was there so we could leverage to do our training. I wish it was simple and effective way to share!
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DeepNocean
01: 31 Strength: 02: 25 Standing overhead dumbbell press (01: 41 Optional: Barbell overhead press)-
03: 17 Power: 04: 17 Push press (03: 26 Optional: Jammers, 03: 41 Viking press)-
04: 54 Hypertrophy: 05: 15 Cheat lateral raise into 05: 54 Strict lateral raise-
06: 36 Metabolic stress: Mechanical drop set: 07: 34 Locked-out front raise - 07: 22 High pull - 07: 50 Figure 8's - 08: 07 Dumbbell press out-
08: 34 Total body: 09: 03 Dumbbell power-clean over (08: 47 Optional: Barbell thruster)-
09: 42 Corrective: 09: 58 Prone press (10: 47 Optional: Face pull with overhead press)-
11: 02 Rear delts: 11: 38 Urlacher (11: 14 Optional: Rear delt row)
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hard
01: 31 Strength: 02: 25 Standing overhead dumbbell press (01: 41 Optional: Barbell overhead press) 03: 17 Power: 04: 17 Push press (03: 26 Optional: Jammers, 03: 41 Viking press) 04: 54 Hypertrophy: 05: 15 Cheat lateral raise into 05: 54 Strict lateral raise 06: 36 Metabolic stress: Mechanical drop set: 07: 34 Locked-out front raise - 07: 22 High pull - 07: 50 Figure 8's - 08: 07 Dumbbell press out 08: 34 Total body: 09: 03 Dumbbell power-clean over (08: 47 Optional: Barbell thruster) 09: 42 Corrective: 09: 58 Prone press (10: 47 Optional: Face pull with overhead press) 11: 02 Rear delts: 11: 38 Urlacher (11: 14 Optional: Rear delt row)
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ANSELM
anyone can become a physio these days; . there has been some development over the years; we are not recommending standing external rotations with dumbbells in an bicep isometric position for shoulders anymore; still loving to flex the biceps at any opportunity though; o) it's interesting to see how many physios world wide are still confused about the physiology of shoulder joints and kinesiology of muscles crossing the shoulder joints. I'm glad I do not have to visit these videos with my clients any more to explain. [good] education is a key
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Mythical
Dumbells are superior to barbells, because they develop superior balance, coordination, and neuromuscular recruitment versus a barbell. Barbells also hide to a greater degree clinically significant side-to-side strength asymmetries and can compound that issue, by permitting the stronger side to disproportionately contribute to the lift. Anyone implying otherwise, is probably unfamiliar with the science of exercise and neuromuscular recruitment patterns. Take that from a Sports Scientist.
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richard
Ok you said you are a physical therapist I have lower back pain and need to keep the core strength for stability. I have some Dumble-s a total gym a big Jake 200 door mont I use them daily. I am 72 and bowl and dance. It kills me when my legs lose the ability to move because of the L2-3-4-5 compression. I do not have much disc left the needle is thicker than my discs. What exercise can I do to target the lumbar area.
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Caravaneer
I started lifting again, and I-ve been doing standing simultaneous dumbbell rows among the other row variations, and triceps kickbacks for triceps because the overhead press doesn-t feel like it-s doing anything for my triceps, but idk these don-t feel as effective as they could be and I wonder if it-s just been so long. But for reference I have the powerblock elites I think up to the standard 50.
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sport
I love that you used the Walmart Special dumbbell for the video thumbnail! I have that entire set from 10 to 40 in 5lbs increments. They are fantastic weights and what was great is I didn't have to buy all of them at once since they're sold individually. They're probably generically made and sold under many labels though.
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jarred
I have a training issue with not having any Mind muscle connection to my rear delts.
Any move that raises my arms up the Lateral delts/Traps do the work and any move bringing the arms backwards recruits my lats. I cannot figure out how to do a rear delt fly, face pull, reverse pec dec, I don't understand lol
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Kevin
Jeff i have a question
Are these steps -STREGTH - POWER - HYPERTROPHY - METABOLIC - CORRECTIVE-, always in the routines?
i mean, if i do biceps+triceps, should i have an order of the exercices, starting with Stregth then another for power and so on?
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