Shoulder Days are rough. But, if you want to build out the top half of your body, slim your waist, and get that “V-Shape” to your upper body. you need to build bigger shoulders. And, by building up the muscles that make up your rotator cuff and deltoids, research has shown that you can diminish the chance of shoulder dislocations and associated pain. Here’s some ways to build bigger shoulders by using dumbbells.
First, what makes up your shoulders? There are a number of muscles that make up the structure of your shoulders, including the shoulders Extrinsic and Intrinsic muscle groups.
The Extrinsic muscles include:
- Trapezius – The triangle-shaped muscle that runs down along your spine and across your shoulder blade, which support your arms and shoulders.
- Latissimum Dorsi – One of the largest muscles in your back, aka “Lats”.
- Levator Scapulae – Located at the side and back of the neck, which lifts the bone at the back of your shoulder that connects with your arm and collarbone.
- Rhomboids – These are top of the back and middle of the shoulder blades, and pull your shoulder blades together.
The Intrinsic muscles include:
- Deltoids – Responsible for arm rotation, while stopping shoulder dislocation and injury.
- Teres Major – At the underside of the upper arm – it works with your lats.
- Rotator Cuff – A group of muscles & tendons, that surround the shoulder joint.
Dumbbell Shoulder Exercises You Need
- Two Arm Dumbbell Upright Row – Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.
- Seated Lateral Raise – Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they’re shoulder height. Lower under control and repeat.
- See Saw Press – Hold two dumbbells just behind your shoulders, palms facing forward. Look up and tilt your body to the left, extending your right arm straight above you. Lower the dumbbell and repeat on the other side to create a see-saw motion.
- Lying Rear Delt Fly – Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. Slightly bend your elbows and raise your arms to the side until they’re in line with your body. Lower the dumbbells to the floor and repeat.
- Seated Dumbbell Shoulder Press – Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
And, if you’re looking for a great set of dumbbells for building up your shoulders, once of your best choices would be adjustable dumbbells from PowerBlock. At Fitness 4 Home Superstore, we offer a variety of PowerBlock models – all of which allow you to get a full workout with multiple weights, but only taking up space in your home gym equivalent to a single set of dumbbells. Visit any of our three Phoenix-area locations to try them today!
