5 SIMPLE DUMBBELL OR BAND EXERCISES TO BUILD SHOULDERS!

 

Here are 5 simple dumbbell exercises 

1. Dumbbell Shoulder Press

- Sit tall on a bench with back support, feet planted firmly on the ground. 

- Hold a dumbbell in each hand with palms facing forward, elbows bent and weights at shoulder height. This is the starting position.

- Press the dumbbells straight overhead until your arms are extended, pause for a second.

- Slowly lower the weights back to the starting position.

- Perform 3 sets of 10-12 reps.

2. Lateral Raises 

- Stand with feet hip-width apart, core braced, holding a dumbbell in each hand by your sides with palms facing inwards. 

- Keeping a slight bend in elbows, raise the weights straight out to the sides until they reach shoulder height.

- Pause for a second, then slowly lower back to starting position.

- Perform 3 sets of 12-15 reps.

3. Front Raises 

- Stand holding dumbbells in front of thighs with palms facing behind you.

- Raise the weights forward and up in front until arms reach shoulder height.

- Hold for a second, then lower slowly.  

- Do 2-3 sets of 10-12 reps.

4. Bent Over Lateral Raises

- Hinge forward from hips until torso is parallel to floor, arms hanging straight down holding dumbbells.

- Keeping slight bend in elbows, raise arms straight out to sides until in line with body.

- Hold for a second, lower back to start.

- Complete 2-3 sets of 10-12 reps.

5. Upright Row 

- Stand holding dumbbells in front of thighs, palms facing behind.

- Pull dumbbells straight up towards chin, leading with elbows. 

- Pause at top, then lower slowly.

- Do 2-3 sets of 10 reps.

BANDS

Here are 5 simple dumbbell exercises for building the shoulders with more detail and minimum reps:

1. Dumbbell Shoulder Press

- Sit tall on a bench with back support, feet planted firmly on the ground. 

- Hold a dumbbell in each hand with palms facing forward, elbows bent and weights at shoulder height. This is the starting position.

- Press the dumbbells straight overhead until your arms are extended, pause for a second.

- Slowly lower the weights back to the starting position.

- Perform 3 sets of 10-12 reps.

2. Lateral Raises 

- Stand with feet hip-width apart, core braced, holding a dumbbell in each hand by your sides with palms facing inwards. 

- Keeping a slight bend in elbows, raise the weights straight out to the sides until they reach shoulder height.

- Pause for a second, then slowly lower back to starting position.

- Perform 3 sets of 12-15 reps.

3. Front Raises 

- Stand holding dumbbells in front of thighs with palms facing behind you.

- Raise the weights forward and up in front until arms reach shoulder height.

- Hold for a second, then lower slowly.  

- Do 2-3 sets of 10-12 reps.

4. Bent Over Lateral Raises

- Hinge forward from hips until torso is parallel to floor, arms hanging straight down holding dumbbells.

- Keeping slight bend in elbows, raise arms straight out to sides until in line with body.

- Hold for a second, lower back to start.

- Complete 2-3 sets of 10-12 reps.

5. Upright Row 

- Stand holding dumbbells in front of thighs, palms facing behind.

- Pull dumbbells straight up towards chin, leading with elbows. 

- Pause at top, then lower slowly.

- Do 2-3 sets of 10 reps.