The first exercise in our shoulder workout is the
seated dumbbell press which is a great overall mass building movement
for adding size and thickness to your deltoids. You want to make
sure you choose very light dumbbells for your first warm-up set
of about 12 or 15 reps in order to get some blood into your muscles
and get nice and warmed up before you move into heavier weights.
One of the keys when doing the shoulder press is that
you always want to protect your shoulders at all costs and one of
the main things is to avoid going too low at the bottom of the movement.
Lower the dumbbells down to about eye level where your arms are
parallel and then pause for a moment and press the weight back up
to the top. You don't want to go all the way down at the bottom
because it's going to put too much stress on your rotator cuffs.
So just lower the weight down to about a 90 degree angle with your
elbows at the bottom of the exercise and doing these in front of
a mirror really helps out because you can actually see what you
are doing and this allows you to make sure you don't go too low.
Its critical that you always perform the exercises with correct
form and technique to ensure you target the muscle correctly and
The second exercise in this shoulder workout is dumbbell
side laterals which targets your middle deltoids. Once again, you
want use light weight on your first set to get the movement down
before moving to heavier weights. On this exercise, weight is not
extremely important and you will most likely be using lighter dumbbells
since its more of a shaping exercise versus a mass builder. When
you raise the dumbbells up you want to go ahead and try to act like
you are tipping and pouring a glass of milk, so you want to twist
up and really get a good contraction with your shoulders. Basically
imagine that you're pouring a bottle of water into a glass to get
the proper form down for this exercise.
The last exercise in this shoulder workout, is the
standing one arm front dumbbell deltoid raise which really hits
the front area of the deltoids muscle very well. To start, position
your feet shoulder width apart and raise one arm at a time up to
about eye level. Avoid raising the weight too high since you want
to put all the emphasis on your front deltoids versus your rotator
cuff. So, bring the weight to about eye level and this will be the
highest you want to go at the top of the movement. Make sure you
don't swing the weight with your upper body. This exercise is not
a mass builder so if you're swinging and using jerky movements,
the weight you're using is probably too heavy and you need to decrease
it and use lighter dumbbells. It's very important to use a slow
a controlled tempo when doing this exercise to really hit the front
deltoid muscles and avoid injury to the rotator cuffs.