Shoulders Body Building Techniques
Dumbbell Shoulder Press
The dumbbell shoulder press is a great exercise that primarily targets the front deltoids. To perform a dumbbell shoulder press effectively, begin by selecting an appropriate weight for the dumbbells and sitting on a bench with a backrest set to a vertical or slight incline position. Start by holding a dumbbell in each hand with your palms facing forward and your elbows bent at a 90-degree angle, keeping the dumbbells at shoulder height. Engage your core and press the dumbbells upward until your arms are fully extended overhead but avoid locking your elbows. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position, maintaining control and ensuring your elbows return to the 90-degree angle. Throughout the exercise, keep your back straight, your shoulders relaxed, and your feet firmly planted on the ground. Breathe out as you press the weights up and inhale as you lower them.
Lateral Dumbbell Raise
The lateral dumbbell raise is a great exercise that primarily targets the side deltoids. To perform a lateral dumbbell, raise correctly, begin by standing with your feet hip-width apart, holding a dumbbell in each hand at your sides with your palms facing inwards. Keep your back straight and your core engaged. With a slight bend in your elbows, lift the dumbbells out to the sides until your arms are parallel to the floor or slightly above shoulder height. Ensure that your movements are controlled and avoid using momentum; focus on using your shoulder muscles to lift weights. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position, maintaining control throughout the descent. Breathe out as you lift the weights and inhale as you lower them.