The trainer named the 3 best exercises for men for shoulders with dumbbells

The trainer named the 3 best exercises for men for shoulders with dumbbells

They’re great for pumping all segments of those muscles.

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The shoulder muscles are made up of three heads – the anterior, middle and posterior delts. The deltoid muscle bundles have different functions. In this article, we will build exercises with dumbbells so that qualitatively load all three segments of the shoulder muscles. It is believed that any exercise on the deltoid muscles will involve all three bundles. However, this does not mean that the level of activity of each of them will be equally high, so for a particular segment are designed their own effective exercises.

How to properly train the shoulders: the opinion of scientists

A group of scientists conducted a study to identify the most effective hand position for pumping deltoid muscles. Here’s what they found out.

• For the most effective work of the anterior deltoid muscle, you need to lift a dumbbell in front of you.
• To work the middle deltoid muscle most effectively, you need to lift a dumbbell to the side with the elbow up.
• For the most effective work of the rear deltoid muscle, you should lift the dumbbell to the sides and back with the elbow back and up.

It is recommended to approach shoulder training wisely, because athletes who do strength training often suffer from them. This is expressed in pain, swelling, discomfort, decreased strength, inability to do the exercise in full amplitude.

The causes may be different. For example, poor recovery after training, long-standing shoulder injuries, incorrect technique of exercises and much more.

Before you start training deltoid muscles, do a 7-10-minute warm-up with dumbbells of 1-2 kg: two approaches of 25 repetitions. It is necessary to warm up the joints and prepare them for the upcoming load. Also do special exercises that strengthen the muscles of the rotator cuff of the shoulder.

Top 3 best exercises for pumping your shoulders

Dumbbell swings in front of you

The main load in this exercise falls on the anterior bundle of the deltoid muscle.

Technique

• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back. Look forward.
• Grip the dumbbells firmly. Your elbows can be pointing downward or sideways.
• As you exhale, lift your straight arms with the dumbbells up to parallel with the floor.
• As you inhale, smoothly lower your arms to the starting position. Do not relax your back. Do not relax your arms with dumbbells at the bottom point either.
• Lift the projectile due to the strength of the arms, without rocking the body and raising the shoulders to the ears.

Perform two or three approaches of 10-12 times. Rest between approaches – two minutes.

Side swings with dumbbells

The main load in this exercise falls on the middle bundle of the deltoid muscle.

Technique

• Stand up straight with a slight bend in the lower back. Bring your shoulder blades together and lower down to stiffen your back. Look forward.
• Grip the dumbbells firmly. Arms slightly bent at the elbows. Elbows pointing out to the sides. If you feel discomfort in your shoulder joints, point your elbows back. It is more important to keep your shoulder joints healthy.
• As you exhale, lift your arms with a dumbbell to 80 degrees with a powerful movement. Do not bring your arms slightly to parallel with the floor.
• As you inhale, smoothly lower the arm to the starting position. Do not relax your back. Hands with dumbbells at the bottom point also do not relax.
• Lift the projectile due to the strength of the hands, without rocking the body and raising the shoulders to the ears.

Perform two or three approaches of 10-12 times. Rest between approaches – two minutes.

Swings in an incline with dumbbells

The main load in this exercise falls on the posterior bundle of the deltoid muscle.

Technique

• Bend the body to the floor with a slight bend in the lower back. There should not be a strong tension.
• Bring the shoulder blades together and lower down to stiffen the back. Look down. Do not raise your head.
• Grip the dumbbells firmly. Arms slightly bent at the elbows. Elbows point to the sides and up.
• On exhalation raise your arms with a powerful movement so that the shoulder bones were parallel to the floor, and in the elbows formed an angle of 90 degrees.
• As you inhale, smoothly lower your arms to the starting position and straighten them. Do not relax your back.
• Lift the projectile due to the strength of your arms, without rocking the back in the lower back and helping the shoulder blades.

Perform two or three approaches for 10-12 times. Rest between approaches – two minutes.

We recommend performing a total of no more than six approaches in one workout for shoulder muscles. In any exercise on the delts will involve all three bundles, so our complex will be the best option for pumping the shoulders.