Dumbbell Shoulder Workout

By Ehren Allen, PT, COMT

Dumbbell Shoulder Workout

By: Ehren Allen, PT, COMT

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.

How do I get more defined shoulders? How can I get bigger shoulders at home?

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.

Shoulder Dumbbell Exercises:

Forward Flexion

Forward Flexion

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Lateral Raises

Lateral Raises

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Sidelying External Rotation

Sidelying external rotation

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Horizontal Abduction

Horizontal Abduction

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Dumbbell Rows

Dumbbell Rows

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Dumbbell Extensions

Dumbbell Extensions

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Biceps Curls

Bicep Curls

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Triceps

Triceps

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Dumbbell Overhead Press

Dumbbell Overhead Press

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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. If there is still pain, 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 you would like to make an appointment with the Jacksonville Orthopaedic Institute, call JOI-2000!  For physical therapy appointments, please call 904-858-7045.  We’re here to help!

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