The 4-Week Dumbbell Workout Plan Part 4: Shoulders
To build robust shoulders you need to target them from multiple angles to
activate all three heads of the deltoid muscle. Dumbbells are the perfect
tool for the job.
While barbell moves often require a spotter, and most machines fix your
movement in one plane of motion, dumbbells require all your stabiliser
muscles to work, force your core to hold everything together and offer
plenty of versatility with every exercise.
Workout 4: Shoulders (Week 1)
1A Overhead press:
Tip: The key to building bigger, wider shoulders is to make
these muscles work through their full range of motion, so make sure you
lower the dumbbells all the way back to the start position at the end of
each rep.
Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:
■ Stand tall holding a dumbbell in each hand at shoulder
height.
■ Keeping your chest up, press the weights directly overhead until
your arms are straight, then lower them back to the start.
1B Lateral raise:
Tip: This is a fantastic move for hitting your side delts – the
section of the shoulder muscles that, when developed, creates a strong and
wide upper body to help create the coveted V-shaped torso.
Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:
■ Stand with dumbbells by your sides and palms facing each
other.
■ Lean forward slightly, then raise the weights to the sides,
leading with your elbows.
■ Slowly lower them back to the start under control.
2A Arnold press:
Why: It’s a similar lift to the straight overhead press,
except your wrists rotate as you move the weights – and it’s this added
movement that will fire up even more muscle fibres.
Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:
■ Stand tall with a dumbbell in each hand at shoulder height with
palms facing you.
■ Press the weights directly overhead, rotating your wrists as you
lift, until your arms are straight, then lower them back to the
start.
2B Upright row:
Tip: Building bigger shoulders means you also need to work
your traps, which is what this lift does brilliantly. Don’t go too heavy
at first – it’s better to perform quality reps than max-weight ones – and
never jerk the weights up and down.
Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:
■Stand tall holding a pair of dumbbells in front of your body with
straight arms.
■Keeping your chest up and leading with your elbows, row the weights up
until your hands reach chin height.
■Lower back to the start.
3A Front raise:
Tip: This lift hits the front of your shoulders predominantly
and, as with all shoulder moves, make sure you are controlling the weight
at all times – it should never be controlling you. You can’t add muscle if
you’re injured.
Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:
■ Stand tall holding a pair of dumbbells in front of your body with
straight arms.
■ Keeping your chest up and arms straight, raise the weights in
front of you to shoulder hit.
■Lower back to the start.
3B Shrug:
Tip: It’s another great move for bigger traps, and the best thing
about this move is that you can go heavy because its range of motion is so
short. Keep everything tight and shrug the weights up powerfully to make
it more effective.
Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:
■ Stand tall holding a dumbbell in each hand with straight
arms.
■ Keeping your chest up, core braced and arms straight, shrug your
shoulders.
■ Pause at the top, then lower the weights back to the start.
