” THE BEST DUMBBELL EXERCISES” series. In this series we do the best dumbbell exercises to train our muscles effectively and efficiently which is inspired by jeff Cavaliere, Athlean X. This time Shoulders, the best dumbbell exercises for shoulders are based on the criteria for what you are trying to specifically train for. In this post, I’m showing you which exercises you should be doing to develop Strength, Power, Hypertrophy, Metabolic Overload, and Corrective exercise. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals.
STRENGTH- Barbell Overhead Press
First up is strength. While I truly believe The Barbell Overhead Press is the best choice there are reasons why you may not be able to perform the exercise. Injury, lack of access to equipment are just a few. Just because we don’t have a barbell doesn’t mean we have to go without getting the benefits of this great movement. In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position. The seated overhead dumbbell press interrupts scapular rhythm and provides a ‘cheat’ in the form of added stability from the use of a bench. The strict dumbbell standing press is a great exercise for building strength but don’t be surprised when the added stability challenge requires you to use less weight than you can on the barbell version.
POWER- Dumbbell Push Press
Our next category is power. For power, I love the jammers or Viking press. The problem with them is that most people don’t have access to the required equipment. Even many commercial gyms lack the proper tools for these exercises. We can get a similar training effect by performing The Dumbbell Push Press. When performing this move be sure to hinge at the hips and get your legs involved for added power. As always power training should be kept to around 7-8 explosive, crisp reps. This is not a move you want to take to failure.
HYPERTROPHY- Cheat Lateral Raises+ Lateral Raise
As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload. We combo up cheat lateral raises with a more strict version of the lateral raise. Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just to failure but through failure which provides increased intensity that will assist with stimulating growth.
METABOLIC TRAINING- Mechanical Drop Set
Next up is metabolic training. Again, we utilize the concept of training through failure by using the metabolite build-up to induce muscular stress. Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build-up.
TOTAL BODY MOVEMENT- Power Clean Over
For a total body movement, we have the power clean over. Since I like the aspect of going from floor to overhead I chose the latter, plus it’s a little more explosive than the thruster. Short on time? Do a few rounds of the power clean over… it will crush you!
CORRECTIVE EXERCISE- Prone Floor Press
At TMF we always have an eye on injury prevention so I’d be remiss to not include a corrective exercise for shoulders. For our corrective exercise, I chose the prone floor press. It has very similar mechanical elements to the face pull and works all the muscles of the interscapular/posterior upper chain.
BONUS
Since you can never give enough attention to your rear delts, I also included a great move to target them directly. The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff. That one, two combos sealed the deal in choosing the final exercise. Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want an extra challenge.
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Link to our- “BEST DUMBBELL EXERSISES”
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