When we train, we will use dumbbells. There are various movements in dumbbell movements, but when a person is training, it is important to choose the appropriate movements. For example, how do girls practice with dumbbells? Shoulders, how boys use dumbbells to train shoulders, etc. So, what are the dumbbell shoulder exercises for girls? Let’s take a look below.
1. Dumbbell press
Standing (sitting), the dumbbells at the lowest point are at the same height as your ears. Use force to push the dumbbells up, keeping the forearms perpendicular to the ground, and control the dumbbells at the highest point without colliding. Lower slowly until the dumbbells are at the same height as your ears, with your forearms always perpendicular to the ground.
2. Bent-over dumbbell reverse fly
Lean over, keep your back straight, don't arch your back, and make an angle of 30° between your torso and the ground. Bend your knees, hold dumbbells opposite each other, palms facing each other, arms drooping naturally, and elbows slightly bent. Stretch your arms behind your body and pause briefly at the top of the movement. When lowering, slowly bring your arms together instead of falling freely.
3. Dumbbell lateral raise
Remain standing, holding a dumbbell in each hand, palms facing the front of your thighs. After the preparatory movements are completed, start to do lateral raises, lift the dumbbell upwards, and move your little finger upwards, feeling like pouring tea. It should be noted that when doing lateral raises, do not use force to throw the dumbbells out, do not turn your elbows severely, and do not weigh the dumbbells too much. It is better to train with small weights multiple times.
4. Dumbbell bench press
Lie flat on the bench and relax your body naturally. Let your legs hang naturally on both sides of the bench, and hold a dumbbell in each hand in front of your chest. After adjusting your breathing, lift the dumbbells with both hands and push them upward. Note that our hands are parallel to each other and upward. Until our arms are straight up, then we lower our arms back down. When we lift our arms upward, because the shoulders are also pulled upwards, we can effectively exercise the shoulder muscles.
5. Alternate dumbbell lifts
Stand with your feet shoulder-width apart, hold dumbbells in both hands and bend your elbows in front of your body, and raise one arm in sequence. Pay attention to inhaling and straightening your arms when lifting up, keeping your body upright, raising your chest and retracting your abdomen, and then exhale and lower it back down again. Do this alternately up and down, and don't move too fast.
6. Dumbbell bench press
Lie on your back on a bench with your legs bent, feet touching the ground apart, arms straight at your side, holding a dumbbell in each hand, and then lift the dumbbell up to your chest with straight arms until your arms are perpendicular to your body. Pay attention to inhaling when lifting up and exhaling when lowering.
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