10 Dumbbell Exercises for Shoulder and Traps

Here are the top 9 best dumbbell exercises for shoulder and traps which you can do easily at home or at the gym. You can do a full workout of shoulder and traps with just a pair of the dumbbell.

shoulder and traps
Source: muscleandfitness.com

The humeral girdle is a loose system of collarbones, shoulder blades and shoulder bones connected with the shoulder blades, connected with the skeleton only by soft tissues, and in front, by a movable articulation of the clavicle and sternum. It is as if put on the chest from above. It is driven by a very large number of muscles. Despite this, usually under the “training on the shoulders” is understood the work on deltoid muscles and trapezium.

Dumbbell exercises for shoulder and traps

Here are the 9 best dumbbell exercises for shoulder and traps which you can easily do at any place.

1. Shoulder press

shoulder press
Source: burnthefatinnercircle.com

Lifting dumbbells is a multi-joint exercise, which is an important element of training programs for building a harmonious volume and relief of the shoulder zone. At the moment of movement, the front and middle beams of the deltoid muscles make the maximum work.

Technique of execution

  1. Take the dumbbells in your hands.
  2. Take the starting position standing: place the feet at the width of the shoulders, straighten and statically strain the body.
  3. Raise the shells over the shoulders in such a way that the palms are turned forward, the elbows are bent at right angles and pointing to the sides, and the bars are “in line”.

2. Arnold press

arnold press
Source: oxygenmag.com

Arnold’s press stand is a modification of dumbbell presses up for the front beams of deltas, which Arnold Schwarzenegger himself came up with, however, he often performed them himself sitting. In a standing position, this option is a bit more complicated, more effective due to the inclusion of the muscles of the stabilizers, but also more dangerous for the spine. Take care of your back from this exercise.

Technique of execution

  1. Take the dumbbells in your arms and stand upright.
  2. Put your feet on the width of the shoulders for a more stable position.
  3. The back is straight, the look is directed forward.
  4. Raise the dumbbells so that they are in front of your face, putting your elbows in front of you, and unfold the palm to yourself.
  5. Forearms keep parallel to each other.

3. Seated bent slope side raise

seated bent over dumbbell raise

The arrangement of dumbbells sitting in the slope to the sides is truly a find among the exercises, as it is one of the few that will allow you to load the rear beams of deltas and develop proportionally to the beautiful muscles of the shoulders. In addition, sitting position removes the load from the spine, which is important for the health of the back.

Technique of execution

  1. Put dumbbells in front of the bench.
  2. Sit on the edge of the bench, putting your feet in front of the dumbbells at shoulder width or slightly narrower.
  3. Rest your feet firmly on the floor.
  4. Lean forward almost to the touch of the chest with the hip and grasp the dumbbells and tear them off the floor.
  5. Keep dumbbells on the arms bent slightly in the elbows with a grip from above in the natural position of the brushes.
  6. The back is necessarily straight, the head is on the line of the spine.

4. Seated side raise

seated lateral side raise
Source: menshealth.co.uk

Dumbbell sitting is an isolated exercise for the middle and back bunches of deltas, which has an undeniable advantage in that you can not help yourself with the hull and swinging to throw dumbbells up. It is important to always remember that the key to progress is the correct technique of doing the exercise, not the weight of the shells.

Technique of execution

  1. Put the dumbbells on the bench so that they can be conveniently picked up.
  2. Sit on the edge of the bench and, bending over, take the dumbbells at the bottom base, so that the little finger rests against the bottom disc.
  3. Straighten the trunk slightly short of the vertical line, keep the back straight with a slight deflection in the lower back.
  4. Keep dumbbells behind your knees in the natural position of your hands.
  5. Look forward, press firmly against the floor.

5. Scarecrow with dumbbells

Scarecrow
Source: workoutlabs.com

Scarecrow with dumbbells or with a barbell is used to strengthen the ligaments of the shoulder joints. In the active phase of work are the muscles of the anterior delta. This exercise can become an auxiliary or warm-up for the subsequent training of the shoulders with a more serious load.

Technique of execution

  1. Take dumbbells in your hands and stand up straight.
  2. Put your feet on shoulder width or slightly narrower for a steady state.
  3. Raise the elbows almost to the level of the shoulder joint so that the shoulder is parallel to the floor.
  4. The forearm should form an angle with a shoulder of 90 degrees, and with a floor of about 75 °.

6. Front dumbbells raise

dumbbell front raise

Raising dumbbells in front of you is an exercise of an isolating type, designed for focal development of the front heads of deltoids. With regular execution allows you to adjust the shape and detail the target areas of the shoulders.

Technique of execution

  1. Take the dumbbells in hand, holding the shells straight (palm down) or hammer grip.
  2. Stand up straight, slightly bending your legs in the knee joints and placing them at shoulder level. A little bend in the lower back.
  3. Arrange the dumbbells in front of the hips and “round” the elbows. This will be your starting position.

7. Chin ups with dumbbells

shoulder upright

Pulling dumbbells to the chest standing is a good exercise for the upper back and deltas, which, perhaps, may seem a little more difficult than pulling the barbell, since it requires the control of both hands, but in efficiency it does not concede.

Technique of execution

  1. Take the dumbbells from above, keep them in front of you on the slightly bent hands at the hip.
  2. Stand up straight with your feet shoulder-width apart.

8. Dumbbells Cuban press

Dumbbell Cuban Press
Source: workoutlabs.com

Cuban press is a complex “relief-forming” exercise with an emphasis on deltoid muscles. The inclusion of pressures in the training program can also aim to strengthen shoulder rotators, prevent injuries and improve the overall functionality of the joint-ligament apparatus.

Technique of execution

  1. Take in each hand on the dumbbell of small weight, holding the shells with a grasped grip.
  2. Stand in a vertical rack, placing feet on the width of the pelvis.
  3. Hold the shells in front of the hips in the lowered and slightly bent at the elbows hands.

9. Side dumbbells raise

dumbbell lateral raise
Source: mensfitness.com

Dumbbell cultivation is a good exercise for the development of the middle part of the deltoid muscles. When using a small weight, more precise movements are made by the hands, which effectively affect the deltoid muscles. Dumbbell cultivation in the standing side well develops the supraspinous muscle, which is located under the deltoid.

Technique of execution

  1. Take dumbbells in your hands.
  2. Stand upright, place your feet on the width of your shoulders.
  3. Keep dumbbells along the body on the arms slightly bent at the elbows.
  4. On inhalation, raise your arms with the projectile to the sides until it is horizontal.
  5. After a second delay at the top, slowly lower your hands and exhale.

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