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Dumbbell-Only Shoulder Workout

Dumbbell-Only Shoulder Workout
Jamie Haleva
Community User11 months ago
View Jamie Haleva's profile

There are many different exercises you can try to get in a good shoulder day, so it's hard to know where to start. If you're looking to incorporate dumbbells into your shoulder routine, we've got the moves for you.

Myprotein ambassador Dr. Ben Chidiebele lays out a dumbbell-only full shoulder workout for anyone looking to engage their delts and feel the burn. This 4-exercise routine is a great shoulder workout for beginners and will help you master some of the basics. Let's get started.

1. Shoulder Press

This exercise targets the front delts with a seated overhead press. Ben recommends performing the shoulder press with a slow and controlled motion and doing 4 sets of 8-12 reps.

2. Lateral Raise

The seated lateral raise will help build muscle by working your side delts. Expand the lateral raise as much as you can. For this exercise, Ben implements a drop set, moving from heavier weights to lighter ones. Work with the heavier weights for about 8-12 reps and then with the lighter weights, go until failure. Perform 4 sets of lateral raises.

3. Rear Delt Raise

The incline bench rear delt raise will target the rear delt muscles. According to Ben, you shouldn't underestimate the rear delts; they will definitely make you feel the burn. Try this move in 4 sets of 12-15 reps.

4. Dumbbell Shrug

Last but not least, the dumbbell shrug will work your trap muscles and is a great exercise to finish off any shoulder workout. Try dumbbell shrugs in 4 sets of 12-15 reps.

Take Home Message

Ben's four exercises for a dumbbell-only shoulder workout will help you work your delts and traps and improve shoulder strength. Try the routine today to challenge yourself and achieve your fitness goals.

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Jamie Haleva
Community User
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.

Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.

Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.