Dumbbell exercises will make your arms strong and form a beautiful relief. The results will be visible after 2-3 months of regular training.
It is not for nothing that dumbbell exercises are called one of the most effective and simple ways to pump the shoulder muscles. You can do free weights both at home and in the gym. The load is increased gradually, and in the process of training, they monitor the correctness of the exercises.
Most novice athletes, in pursuit of a beautiful relief, prefer to work with a barbell. In their opinion, heavy sports equipment will help develop strength and pump deltoids faster. But this is a delusion.
Many trainers will tell you that general dumbbell exercises are just as effective as barbell training. At the very least, with the correct execution of the same army press in a sitting position, you will be able to use two of the three bundles of deltoid muscles. In addition to the delta, other muscles of the shoulder girdle, as well as the muscles of the chest and back, work during training.
A set of exercises with dumbbells on the shoulders
There are universal exercises that are suitable for both men and women. At home, it is better to perform them in front of a mirror in order to give the correct load on the desired muscles. It is not worth starting right away with heavy loads, choosing dumbbells of 5-7 kg. This approach will lead to micro-tears in muscle fibers and joint injuries. If you have not been involved in sports before, then preference should be given to shells weighing 1–2 kg. After a month, you can take heavier dumbbells.
Seated Dumbbell Press
Ideal exercise for pumping deltoid muscles. To do this, you will need a bench or a chair with a low back, two dumbbells for 2 kg. Starting position: sitting, back straight and straight, chin parallel to the floor, arms bent at the elbows, dumbbells at eye level. As you exhale, we smoothly squeeze the shells up, then bring the dumbbells together, without expanding the hands, and linger in this position for 3-5 seconds. On inhalation, we return to the starting position. We repeat the bench press 15 times, and then take a break - no more than a minute. In total, you need to do 3 approaches.
When performing the exercise, make sure that your hands move in the same plane and synchronously. Keep your back straight to avoid injuring your spine.
Arnold press
A classic shoulder exercise that many bodybuilders love. It was part of the training program of Arnold Schwazenegger, for which it got its name. Starting position: sitting on a bench, back straight, legs bent at the knees, thighs parallel to the floor. The dumbbells are at the level of the neck, the elbows are bent at an angle of 90 degrees, the palms are turned towards the face. As you exhale, smoothly squeeze the shells up, turning your hands in your hands so that your palms look out. We linger at the extreme point for 3-5 seconds, and then just smoothly return to the starting position.
The number of repetitions and approaches is the same - 15x3. It is better to choose lighter dumbbells so as not to injure the wrist joints.
Bent-over dumbbell raises
Starting position: standing, body tilted forward, back straight, arms down and holding dumbbells. On inhalation, we spread the shells to the sides, raising them as high as possible, and on exhalation, we return to their original position.
The number of repetitions and approaches is 10x3. When performing the exercise, care must be taken to keep the back straight. If you start to hunch over, the training will turn into trauma.
Before and after training, be sure to do a warm-up - arm swings, circular rotations in the wrist, elbow and shoulder joints, stretching, turns of the neck and body. Simple exercises will prepare your muscles for stress and release tension after training.
