Ultimate Dumbbell Shoulder Workout for Strength and Definition

Gym | Single Workout | Beginner: 4 exercises

This comprehensive shoulder workout employs four different dumbbell exercises, each targeting various parts of these complex joints to enhance strength, mobility, and aesthetic definition. Each move will be conducted across four sets with a decreasing rep structure to maximize fatigue and muscle growth.

The first exercise, the Dumbbell Alternate Side Press, is an excellent workout for targeting the deltoids. Starting with 15 reps and working down to 10, this exercise helps increase shoulder strength and stability. Perform this by standing with feet shoulder-width apart, a dumbbell in each hand, and alternately press the weights from shoulder height out to your sides.

Following the side presses, you'll move on to the Dumbbell Seated Bent Arm Lateral Raise. This exercise will further challenge your deltoids but puts further emphasis on the rear and side delts. It’s perfect for improving your shoulder blade retraction and overall posture. Same rep sets as the first exercise ensure consistent muscle fatigue.

Next is the Dumbbell Incline Raise, which is performed on an incline bench. This targets the anterior and medial deltoids, crucial for forward and overhead lifting movements. The inclined position alters the angle of attack and engages more muscle fibers in the shoulder.

The final exercise in this sequence is the Dumbbell Incline T-Raise. This movement not only engages the rear deltoids but also involves the muscles of the upper back. This is particularly beneficial for improving postural alignment and shoulder stability. This wrap-up with the same rep scheme as prior exercises to maintain the workout's intensity from start to finish.

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  • #Exercise / Sets
    1Dumbbell Alternate Side Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Side Press
    2Dumbbell Seated Bent Arm Lateral raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell Seated Bent Arm Lateral raise
    3Dumbbell Incline Raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline Raise
    4Dumbbell Incline T-Raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline T-Raise
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