Doing only bench presses and biceps curls won’t build the solid upper body that you are looking for. The major aspect when it comes to working on upper body is training your shoulders, having muscular and well defined shoulders not just gives you looks but also improves balance and posture. Basically when you are training your shoulders, two types of movements are involved which are pressing and raising.
It also true that, how wider your shoulders are that narrow will be your waist.
The below given workouts are mainly targeted to build solid shoulders using dumbbells alone.
5 Dumbbell Shoulder Exercises
1. Seated Dumbbell Press
One of the most effective shoulder building exercise which also targets triceps. First, sit down on flat bench and grab some dumbbell in both hands. Rest them on thighs and keep your back straight. Slowly lift the dumbbell up to shoulder’s height and bring them to sides of shoulders.Make sure that your palms are facing forward and begin to lift the weight upwards until your arms get extended. Hold a sec, at that position and then slowly bring it down to shoulders level. That would make 1 repetition and repeat about 18 times in 2 sets.
2. Dumbbell Lateral Raise
This exercise is one of the best upper body exercise that helps you to get V shape and effectively builds shoulder muscle. To start the exercise, grab some dumbbells with both hands and stand up on the floor with your palms facing your body. Keep your back straight and place dumbbell on side of torso.That would be your starting position, begin to lift the dumbbells to your sides slowly with a little bend in your elbows. Move the dumbbells up until the arms are parallel to the floor and hold a moment at that position. Then slowly bring back the weights down. Repeat the same movement for 18 reps in 2 sets.
3. Seated Bent Over Rear Delt Raise
Another excellent exercise that you can do with dumbbells to train your shoulders. First place some dumbbells in front of flat bench. Now sit down at the end on the bench and keep your legs together. Bend your waist but keep your back straight as your pick up dumbbells from the floor. Keep your palms facing each other as you hold them.Move your torso front and slightly bend your arms at both the elbows. Lift the dumbbells off the floor upwards until they come parallel to the floor and wait a sec, at that position.
Slowly bring the weights back down to bottom. Do about 18 reps in 2 sets.
4. Standing Dumbbell Upright Row
Dumbbell upright rows is best exercise to build shoulder muscles and works on traps too. First, grab dumbbells in both hands and stand up on the floor. Rest the weight on the thighs and align them at shoulders width with a slight bend in your elbows. Keep your back straight and lift the weight up while keeping it close to body.Move the dumbbells up until the it touches your chin. Wait a moment at that position and slowly bring the weight down to the thighs. It’s important to start with less weight at first, then go for heavier ones later. Repeat for 18 reps in 2 sets.
5. Front Dumbbell Raise
This exercise strongly works on shoulders and it involves a basic movement. To start, pick up dumbbells in each hand and stand up on the ground. Keep your back straight and rest the dumbbells by placing them above the thighs.Your palms should be facing towards your thighs initially and keep a slight bend on elbows. Move the right dumbbell up to front till comes parallel to floor and then slowly bring down back down. Next, repeat the same with other hand.
Do about 18 reps in 2 sets.