There are many movements for how to train shoulders, and the training effect of each movement is different. Among these movements, some require equipment and some do not. Dumbbells are a good piece of equipment, and when training shoulder muscles, you can also use dumbbells for training. What are the most effective dumbbell shoulder exercises? Let’s find out together.

Dumbbell lateral raise

1. This is a corrective exercise that can strengthen the scapula muscles and make them more stable.

2. Stand upright, lift your chest and draw in your abdomen. Hold a lighter dumbbell in each hand, with your arms hanging naturally at your sides, palms facing forward. This is the starting position of the movement.

3. Keeping the palms forward and arms straight, lift the dumbbells to both sides of the body and exhale at the same time. until the arms are slightly higher than horizontal.

4. Pause at the top for a moment, and then slowly return the dumbbells to the starting position.

Dumbbell shoulder press

1. Sit on a stool with a backrest, hold a dumbbell in each hand, place it on your legs, palms facing each other. Then use your thighs to lift the dumbbells on both sides, place them at your shoulders, spread your upper arms so that your palms are forward and your elbows are outward. Lean your back against the backrest. This is the starting position of the movement.

2. Stretch your arms upwards, lift the dumbbells above your head, and exhale at the same time. At the top, bring the dumbbells toward the center, squeezing your shoulders and holding for a moment.

3. Then slowly lower the dumbbells back to the starting position while inhaling. Maintain control of the dumbbells during the descent.

Iron Cross Chest Expansion

1. Stand upright, hold a dumbbell in each hand, raise your arms to both sides of the body, so that the body forms a T shape, with the palms facing forward. This is the starting position of the movement.

2. While inhaling, slowly squat down and bring your arms together forward so that the palms of your hands face each other. When squatting, keep your back straight and your knees not going past your toes until your thighs are parallel to the ground.

3. Then stand up and return to the starting position while exhaling.

Standing lateral raises

1. Hold a dumbbell in each hand and stand upright. The arms hang naturally at both sides of the body, palms facing each other. This is the starting position of the movement.

2. Keeping your arms straight and your elbows slightly bent, lift the dumbbells to both sides of your body and exhale at the same time. Slightly rotate your wrist during the lift so that your arm is in a pouring position. Until your arms are parallel to the ground.

3. Stay at the top for a moment, feel the contraction of your shoulders, and then slowly lower the dumbbells.Return to the starting position and inhale at the same time.