Of course, every man wants to have big and broad shoulders. After all, it looks beautiful and courageous. Massive shoulders emphasize the top of the body very well, and visually reduce the waist. Shoulder exercises with dumbbells are different. What exactly are the exercises, see below.

This exercise belongs to the category of basic exercises. It is exercise number 1 in building powerful and wide shoulders. You can press dumbbells both from the chest (the front delta works to a greater extent), and with an emphasis behind the head (more load goes to the middle delta).

Dumbbell row to the chin with a narrow (or wide) grip

It is also a basic exercise. Deadlifts can be done with both a narrow grip and a wide grip. In cases of a narrow grip (on the shoulders or narrower), the front delta and trapezoid work the most. If you put the dumbbells an order of magnitude wider than your shoulders, then the middle delta will take on the entire load.

Arnold press

The Arnold press is able to work out both the front and middle deltas. Due to the rotation of the brushes, the deltas are exposed to a deeper effect.

Mahi dumbbells to the sides

An isolating exercise that specifically targets the development of the middle bundle of the deltoid muscles. Mahi can be performed: standing, sitting, lying down and with one hand (choose the method that is most convenient for you). It is best to use after the basic ones to finish off the average delta.

Mahi dumbbells in an incline

It is also an isolating exercise, only for the purposeful development of the rear deltoid muscles. Can be done standing, sitting, lying down, with one hand. I recommend using it at the end of a workout, after basic exercises on the back delta, to finish it off.

Mahi dumbbells in front of you

This exercise is aimed at developing the front sections of the shoulder. As with all isolated exercises, it is recommended to use for finishing.

Choose those shoulder exercises that you like the most and add them to your training program. Also, dumbbells are good because they allow you to work out the muscle deeper and better, since the amplitude of movement is greater (for example, in the bench press, you can lower the barbell as low as the neck allows).

Sincerely, Sergey Garbar ()