Dumbbells are great for working out when your main aim is to build more muscle mass. Developing larger shoulder muscles is not difficult, provided you devise a strategic plan and prepare yourself for a good deal of hard work. Keep in mind that the shoulder muscle (also known as the deltoid) has three parts – the front head, middle head and rear head. For optimum results, you need to perform workouts that target all three areas.
- In order to start building the front head of the deltoid, you need to incorporate overhead shoulder presses into your exercise routine. In order to perform an overhead shoulder press, hold a dumbbell in each hand and stand with your feet firmly planted shoulder-width apart. With your palms facing forward, raise the dumbbells slowly and deliberately, and bend your elbows until they reach a 90-degree angle. At this point, exhale, and then press the dumbbells overhead – continue to do so until your arms are completely straight. Now, inhale and then slowly lower the weights until your elbows are back to a 90-degree position. For best results, do 4 sets of 12 twice a week.
- To work the middle-head deltoid, hold dumbbells in each hand and stand with your feet shoulder-width apart. Bend your knees slightly, for better balance. Now, exhale, and then lift the dumbbells up, keeping your palms facing down. Keep raising the dumbbells until they reach the height of your shoulders – throughout this entire procedure, it is essential to keep your abdominal muscles tight, your arms straight, and your back straight (do not let it arch, no matter how strong the temptation). Once the dumbbells reach your shoulders, hold them for a second, inhale, and then slowly lower them until your reach the starting position. To get the most out of the exercise, do 4 sets of 12 twice a week.
- Rear deltoid flyes are excellent for working the rear head. To perform these, keep your knees soft, and then bend your chest slightly over your thighs, holding the dumbbells at each side. Exhale, squeeze your shoulder blades, and then proceed to lift the dumbbells up and down, keeping your arms softly bent all this time. Then, inhale, and go back to the position your started with. 4 sets of 12 should be performed twice a week.
- Finally, in order to help your body with the exercises, make sure you eat enough protein to support the muscle growth, and do not over-do the exercises – shoulders should get around 24 hours to recover before you move on to performing the next shoulder workout.