EditDUMBBELL SHOULDER ROUTINE
Dumbbell shoulder routine is a combination of 3 exercises. Each of those exercises works a different head of the deltoid or shoulder muscle.
Start by doing front raises for 10 repetitions, then do lateral raises for 10 repetitions, and then do bent over raises for 10 repetitions (Described below).
These exercises are performed consecutively without a break between each exercise.
FRONT RAISES
Begin with a dumbbell in each hand and your arms hanging in front of your body. Palms should be facing in and the dumbbells should be resting on the front of your thigh. Raise the dumbbells to shoulder level, keeping the palms facing down and your hands in front of your body. There should be a slight bend in your arms that remains constant throughout the exercise. Lower the dumbbells and then repeat.
LATERAL RAISES
Begin with a dumbbell in each hand and your arms hanging on the side of your body. Palms should be facing in and the dumbbells should be resting on the outside of the thighs. Raise the dumbbells to shoulder level, keeping the palms facing down. The hands should be raised directly to the side staying in the midline of your body. Lower the dumbbells and repeat.
BENT OVER RAISES
Bend forward from the waist until your upper body is parallel to the floor. There should be a slight bend in the knees. Arms should be hanging straight down with the palms facing each other. From this position, raise the dumbbells to the side and upward until the arms are parallel to the ground. Lift the dumbbells together then lower and repeat. Each repetition should be performed smooth and slow on both the up and down movements.
This exercise will develop the anterior, lateral and posterior heads of the deltoid muscle.