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Shoulder exercises with dumbbells

Dumbbell arm exercises - a great way to get strong arms

Shoulder exercises with dumbbells

You can do arm exercises with dumbbells both at your home gym and in a fitness club. Shoulder gymnastics is not difficult if you dream of sculpted arms. It is worth to start exercising this part of the body. Remember that ladies should also exercise with a load. It does not have to be heavy weights; we always start with a low load. As the training frequency, when our arms are already adapted to the exercises, we gradually increase the load. Guaranteed effects, it’s worth it.

Shoulder exercises with dumbbells

Why is it worth doing exercises for arms with dumbbells?

Exercises for arms with dumbbells help to strengthen and shape the shoulders, as well as shoulders, back and chest. Yes, this is the best thing, by exercising the arms, you also exercise other parts of the body. The biggest advantage of such training is that it can be carried out anywhere and tailored to your abilities. You can also do such training while reading a book or during a break from work when you need moments of relaxation. Are you a beginner and just starting to do shoulder exercises? The dumbbells you use for exercise may weigh 0.5-1 kg (for women). Men may start with a much larger one, for instance 3-4 kg.

How to properly exercise with dumbbells?

The deltoid muscle consists of three separate heads:

  • the front
  • middle
  • rear

whose fibres run in different directions. Therefore, to properly perform the exercises, work and model the arms. Training should include at least one exercise for each head. In addition, you should also think about the biceps and triceps. That is why the training exercises we offer include exercises with dumbbells for the biceps, triceps, and arms.

This exercise with dumbbells on the arm and the whole body is based on dynamic jumps from leg to leg with simultaneous lifting of one knee, sometimes the other one up with strokes (right knee up – left hand front).

Stand up straight and straighten your back. Activate your abdomen and tense your buttocks, then grab the two weights with the grip and slowly raise one arm once, then the other to shoulder level. Tighten your arm muscles tightly, then slowly return to the starting position. Do 4 sets of 10, 12, 12, and 8 repetitions. This is an excellent exercise for slender arms with dumbbells.

Dumbbell press - a simple exercise for the arms

Stand up straight, tense your abdominals and buttocks – activate your diaphragm to work and grab the dumbbells with the overhang. The starting position is the arms open and bent at right angles. Then push them out with the exhale up and slowly return to the starting position. Do 4 sets of 10, 12, 12, and 8 repetitions.


Now it’s time for 20-30 seconds of boxing run.

Shoulder exercises with dumbbells - strong arms
French Pressing - Shoulder exercises with dumbbells

Stand up straight and grasp the dumbbells with both hands, lift them up and bend your elbows at about a right angle – move them behind your head. Then slowly straighten your arms, keeping your elbows back toward the ceiling. Do 4 sets of 10, 12, 12, and 8 repetitions. Such exercises for sagging arms with dumbbells can be performed especially by women who have noticed sagging arms.


Now it’s time for 20-30 seconds of boxing run.

French Shoulder exercises with dumbbells
Systematic training for the shoulders

The above-presented training exercises with dumbbells for arms, performed systematically, improve their shape in a very short time.

You will be faced with the change from training to training. We highly recommend performing other training techniques. There are really many of them, each of us can certainly choose the right one for himself.

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