15 Dumbbell Exercises Women Should Do To Get Strong Shoulders
Tone up your shoulders if you want to look attractive, correct your posture, and look more confident. Also, shoulder exercises will reduce the risk of shoulder pain and injury in the long run. And you can easily make your shoulders stronger by practicing the following exercises.
- Lateral Raises
Stand straight with dumbbells in each hand and legs shoulder-width apart
Roll your shoulders towards your back and bend your elbows slightly to start
Lift your arms to bring them into a straight line with your shoulders and lower them down slowly and do 3 sets of 12 reps each
- Dumbbell Front Raises
Stand straight with dumbbells in your hands and your hands resting on your thighs
Raise your right hand to the shoulder level and stop for a couple of seconds and bring it down slowly
Do it with your left hand and do 2 sets of 12 reps
- Reverse Fly
Stand straight with dumbbells in both hands and your legs closer up to shoulder length
Bend forward at a 45-degree angle by bending your knees slightly and let your hands hang down
Lift your arms until your arms come in a straight line and pause for a moment
Lower your arms slowly and do 3 sets of 8 reps
- Shoulder Shrugs
Stand straight with your hands on sides and legs closer
Hold dumbbells in each hand and keep your core tight and roll your shoulders to start the exercise
Raise your shoulders to the height of your ears and lower the shoulders slowly and do 3 sets of 12 reps
- Standing Shoulder Press
Stand straight with your legs shoulder-width apart and dumbbells in both hands
First, lift the dumbbells to your ears by extending your arms upwards, and then raise the dumbbells over your head by raising your hands towards the ceiling
Hold the dumbbells over your head for a short time and then bring your hands down to the starting position and 2 sets of 15 reps
- Bent Arm Lateral Raises
Stand straight with your hands by your side and legs shoulder-width apart
Hold dumbbells in both hands and bend your elbows to bring your forearms in the 90-degree angle to your arms
Bend your knees slightly to support your back and to start the exercise
Your forearms should be attached to your chest and arms locked
Life your arms up to the shoulder height, stop for a while, and bring your arms slowly to the starting position and do 2 sets of 15 reps
- Side Plank
Lie down on your side with your forearm in 90-degree and arm extended on the floor
Your body weight would be on your shoulder and the forearm in the starting position
Life your hips off the floor until your body from neck to toe comes in a straight line
Hold your body in the lifted position for up a minute and come down to the starting position
Turn your side and do it with your left hand and do 3 sets of the exercise
- Pec Deck Butterfly
Stand straight with dumbbells in both hands and hands on the site. Also, keep your legs shoulder-width apart
Raise the dumbbells to your ears by bending your elbows. In this position, your forearms will become parallel to the floor
Engage your abs and move your forearms towards your face in a closing position
Hold the dumbbells before your face for a while and move them back slowly to the starting position. Do 3 sets of 15 reps each
- Elbow Plank
Get down on your chest to start the Plank
Cone on your elbows and let your body rest on them
Extend your legs behind and hold them for up to 60 seconds and do 3 sets of 60 seconds
- Overhead Tricep Extensions
Sit on a chair holding a dumbbell in both of your hands to start the exercise
Raise the dumbbell over your head and make your upper arms firm and stationery
Stretch your back and flex your lower arms to bring the dumbbell down your spine from the back of your head
Lift the dumbbell to the starting position and do 2 sets of 12 reps each
- Plank Ups
Come down on the elbow plank position to start the exercise
Your neck, spine, and legs should be in a straight line when you start
Flat your palms on the mat and extend your forearms to come in the push-up position
Do push-ups for 2 sets with 10 reps each
- Seated Bent-over Rear Delt Raise
Sit comfortably on a bench holding dumbbells in your hands and bring your legs closer
Bend down until your chest comes to close your knees. Here your hands will come parallel to your calves
Raise the dumbbells to your shoulder height to make a straight line with your hands and stop for a while
Bring your hands slowly to the first position and do 3 sets of 12 reps each
- Push-ups
Get down in a plank position to start the exercise
Your body should be in a straight line for push-up
Lower your chest by bending your elbows and press back to the starting position. Do 2 sets of 10 reps each
- Dumbbell Upright Rows
Stand straight with dumbbells in your hands and rest the hands-on thighs. Your legs should be shoulder length apart
Push the dumbbells to your chest by folding your elbows and stretching your forearms to the sides
Hold the dumbbells to your chest for a few seconds and bring your elbows to the starting position. Do 3 sets of 15 reps each
- Pike Push-ups
Come into the Plank position and push your hips outwards towards the ceiling. Also, push your neck down
Touch the ground with your head by bending your elbows and do 3 sets of 10 reps each
Relax
After exercising, you need to cool down your muscles to prevent post-workout injury. Exercising can activate your muscles that need to be cooled down before you start your normal activities.
Disclaimer: Dumbbell exercises include weight that requires proper training and monitoring. You should first get training for a dumbbell exercise.
