Most people ignore the problem of shoulder training. They prefer to train the chest, back, legs and other parts. But in fact, shoulder training is also very important. The shoulder is the part that effectively connects the arms and back. Once the strength here is weak, it will affect the quality of our movements, so shoulder training is necessary. So do you know what dumbbell shoulder training exercises are? Let’s go take a look below!
Action 1: Dumbbell press
The dumbbell press can be said to be the most critical compound movement for shoulder training. There are two types of dumbbell presses: standing and seated. Either way can train the front delts well, and the middle and rear delts will also be involved. The two postures have their own merits in comparison. Many people will experience discomfort or even pain in their shoulders or elbow joints when doing dumbbell presses. In fact, the main problem is the same problem as when doing bench presses: the elbows are opened too horizontally. Improvement method: When pressing, make the elbow joint slightly inward, which can ensure that the shoulder joint is safer and more stable.
Action 2: Dumbbell lateral raise
When doing dumbbell lateral raises, most people choose to do it with both arms at the same time. However, because the hands are stretched to a large extent, the body stability is relatively poor. Although you can enhance some body stability when you try to keep the waist and abdomen tightened, it is very limited. When doing this action, we need to hold the dumbbell with one hand, grab the vertical bar with the other hand to balance the body, and tilt the body slightly to the side holding the dumbbell. Keep the dumbbell almost touching your body, then raise your arms to your side until the dumbbell is at the same height as your shoulders or slightly higher, pause at the highest point, and then slowly lower the dumbbell to the initial position, but keep your shoulder muscles nervous.
Action 3: Single-arm dumbbell variation row
If we want to focus on training the rear beam, we need to abduct the elbow as much as possible (when training the latissimus dorsi, the elbow should be inward and backward), thereby reducing the involvement of the latissimus dorsi and transferring more tension to the rear beam. superior. Simply put, the lats are more engaged as the elbows are closer to the torso. And if we open the elbows outward, it will reduce the involvement of the latissimus dorsi muscles, and the stimulation of the rear beams will also increase accordingly. Therefore, do not keep the elbows close to the body when performing this action, and keep them open when pulling the dumbbell upwards. Elbows can better stimulate the posterior beam. At the same time, we need to pay attention to keeping the upper body stable during the movement and not twisting, and avoid excessive bending or slumping of the lower back to avoid lower back pain.
Action 4: Prone dumbbell face pull
First, lie prone on an incline bench. It is recommended to adjust the angle of the incline bench to 45 degrees, which can effectively reduce the involvement of the lower back. At the same time, you need to put down your vanity and use lighter dumbbells to complete the movements better. Keep the dumbbells hanging naturally in both hands, and then focus on lifting the dumbbells with your elbows. As you lift the dumbbells upward, rotate your thumbs outward toward the ceiling. Pause at the top of the movement for 0.5-1 seconds, then slowly lower it back to the starting position, and then repeat the movement again.