Dumbbell Shoulder Workout

By Ehren Allen, PT, COMT

Dumbbell Shoulder Workout

Which Exercise is best for Shoulder?

When we think of shoulders, we typically picture the deltoid region. But, the shoulder is a complex area which is made up of 4 joints. All of these joints must work properly to move the arms for daily activity. There is not just one exercise for the shoulder complex. It is important to strengthen the muscles around the 4 joints of the shoulder as well. Below are some good exercises that can be performed with dumbbells for the shoulders.

What Exercises are bad for Shoulders?

Exercises that compromise the rotator cuff muscles are not recommended for the shoulder. This may include improper hand positions with weights. and exercises that stretch the joints beyond there normal position, such as going too wide with a bench press.
Lat pull down exercises behind the neck can be compromising to the shoulder and the neck. It is best to pull the bar to the chest, in-front of the body. Military press over head behind the neck can also expose the shoulder and neck to problems. Bring the bar in-front of the body.

Dumbbell Shoulder Workouts for Strong Shoulders

In general, strength training is the key to better shoulder definition. Included are high repetition exercise sets or heavy weight lifting exercises. Cross training may also help to improve shoulder definition, but it is important to use proper technique to avoid injury.
When the muscles around the shoulder blades are strong, they can help place the shoulder in a better postural position. This will improve the mechanics of the shoulder, but it also may give the appearance of better muscle development.

At JOI Rehab, we recommend the following dumbbell exercises for your shoulder health.

Dumbbell Shoulder Workout

Forward Flexion

Forward Flexion.

Image of woman holding dumbbells.

Lateral Raises

Lateral Raises.

Image of woman holding dumbbells.

Sidelying External Rotation

Sidelying external rotation.

Image of woman holding dumbbell.

Horizontal Abduction

Horizontal Abduction.

Image of woman holding dumbbell.

Dumbbell Rows

Dumbbell Rows.

Image of woman holding dumbbell.

Dumbbell Extensions

Dumbbell Extensions.

Image of woman holding dumbbell.

Biceps Curls

Bicep Curls.

Image of woman holding dumbbells.


Triceps workout for dumbbell.

Image of woman holding dumbbells.

Dumbbell Overhead Press

A dumbbell shoulder workout can be taught at JOI.

Image of woman holding dumbbells.

These are basic dumbbell exercises to increase strength and stability in the shoulder complex. If you have pain or irritation with any of these exercises, attempt lowering the weight. It may be worth seeing a physician and getting a referral to physical therapy to develop a safe and effective exercise program for the shoulders if pain persists.

If you would like to make an appointment with JOI, call JOI-2000! For physical therapy appointments, please call 904-858-7045, or click below for MD appointments.


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