Looking for shoulder exercises for mass with dumbbells, you are at the right place. Most men focus on bigger chest, bigger biceps, and triceps but they certainly miss those shoulders. But when it comes to building and strengthening your muscles for a good looking physique, shoulders are too important. They are the second thing people subconsciously notice about your after your face.
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If you are that guy, who spends hours in the gym and still couldn’t grow a single muscle, well you are the right place. Every person is different, some can lift heavy some can perform exercises longer well. But one thing is common they have strong broad shoulders.
The trouble of not able to broaden your shoulder can be frustrating. No matter how much you spend hours of training in the gym, until you use the correct exercises you are not going to achieve that mass on your shoulders.
The mass you have on your shoulder, the more you are close to carve out that covered V- shape. To get that you have to perform correct shoulder exercises for mass with dumbells. Looking to build strength and muscled shoulders, but first, let’s check out what muscles make up our shoulders.
What are Shoulder Muscles?
Shoulder muscles consist of two groups extrinsic muscles and intrinsic muscles. Extrinsic muscles start from torso and attach to bones of shoulder.whereas, the intrinsic Muscles start from scapula or clavicle and connect with humerus.
Shoulder’s Extrinsic Muscles
Trapezius
This type of muscle runs down the spine and across the shoulder blade. It is shaped like a triangle that supports us when we lift our arms and shoulders. They are needed to raid earns and or do
anything with our shoulders.
Latissimus Dorsi
The latissimus dorsi muscle is used for internal rotation and extension of arms. It is partially covered by the trapezius muscle.
Levator Scapulae
It is used to raise the scapula bone (shoulder bone), that later connects to the humerus (upper arm bone) and clavicle (collarbone).
Rhomboids
These muscles are located at the back and middle part of your shoulder. Their main purpose of these muscles is to contract and lift your shoulder blades.
Shoulder’s Intrinsic Muscles
Deltoids
Deltoids are located atop of the shoulders are consist of three parts: anterior, lateral, and posterior. It is the primary Muscle to workout for braid and strong shoulders. Delta is responsible for arm rotation which led to a low risk of injury.
Teres Major
Also known as ” let’s little helper” as it associated with Latissimus Dorsi. It is located under the shoulder joint toward the back of the armpit.
Rotator Cuff
It surrounds our shoulders and let to keep them in a perfect location. These muscles let us to properly perform exercises and avoid injury.
Shoulder warmup exercises
Before doing shoulder exercises with dumbbells, always perform warmup. If you are a gym freak you know the benefits of warmup. Let’s see what are warm-up exercises for shoulder: Increase Mobility and Injury Prevention.
● Arm Swing
● Wall slides
● Overhead band roles
● Alternating chest hugs
Mobilize your rotator cuff
If you are any exercise involving your arms and shoulders, rotator cuff should be activated. If the rotator cuff is properly activated you have a low risk of injury. Rotator cuff increases your body movement and mobility while performing exercises.
Shoulder exercises for mass with dumbbells
Dumbbell Shoulder Press
Sets: 4
Reps: 5-10
Rest Time: 60-90 seconds
How to Perform?
● Stand straight with your feet shoulder-width apart.
● Hold a dumbbell in each hand at the shoulders with your palms facing away from you.
● Press the weights directly upwards until your arms are straight.
● Do that until weights touch above your head.
● Slowly lower the weights back to the starting position.
Dumbbell Lateral Raises
Sets: 4
Reps: 6-10
Rest Time: 75 seconds
How to Perform?
● Stand straight with a dumbbell in each hand at your sides.
● Raise your arms and keep your back straight.
● Raise arms until they are parallel to ground.
● Hold for second and back to the original position.
Dumbbell Arnold Press
Sets: 3
Reps: 8-12
Rest Time: 60 seconds
How to Perform?
● Start standing with your feet hip-width apart.
● Hold a pair of dumbbells at shoulder height.
● Your elbows should be slightly bent and palms facing the body.
● Bring elbows out wide to sides while rotating hands so palms face forward.
● Press the dumbbells overhead until arms are straight.
● Slowly lower the weights back to the starting position.
Dumbbell Shrugs
Sets: 4
Reps: 8-12
Rest Time: 75 seconds
How to Perform?
● Start standing with your feet hip-width apart.
● Hold a dumbbell in each hand by your side.
● Your palms should face inwards.
● Raise your shoulders as high as you can
● Hold for second and back to the original position.
Two arm dumbbell upright row
Sets: 4
Reps: 10-15
Rest Time: 75 seconds
How to Perform?
● Start standing with your feet hip-width apart.
● Hold a dumbbell in each hand.
● Lift the dumbbells vertically until they’re in line with your collar bone,
● Your elbow should face towards the ceiling.
● Hold for second and back to the original position.
Bend Over Reverse Fly
Sets:4
Reps: 10-15
Rest Time: 60 seconds
How to Perform?
● Start standing with your feet hip-width apart.
● Slightly bend your knees with Holding a dumbbell in each hand.
● Keep your back straight.
● Make a slight bend in the elbows and squeeze your shoulder.
● Lower the dumbbells back toward the ground.
What are the best exercises to broaden shoulders?
The best exercises to broaden shoulder are:
barbell overhead shoulder press, seated dumbbell shoulder press, front raise, reverse pec deck fly, bent-over dumbbell lateral raise, Reverse Cable Crossover, Kettlebell single-arm press, and Half-kneeling Archer Row.
How can I increase my shoulder mass quickly?
If you are thinking lifting heavy weight will suddenly increase your shoulder mass quickly. You are wrong lifting weight too heavy too fast can be disastrous to your body. Human body muscles
are delicate and with a slight hitch of irregularity can cause some serious damage. To increase shoulder mass, focus on starting with low weight and perfect position. The perfect position will
make your body comfortable with that exercise are reduce the risk of injury. We have listed the best shoulder exercises for mass with dumbbells.
Can I do shoulder exercises every day?
It’s a common myth, exercising muscles every day will increase its mass and Strengthen those muscles. It’s just a myth, never take it seriously. The fact is that your muscles need rest to recover after heavy workouts. After working out your muscles tissue breakers and with the time and perfect diet, they can recover at a fast rate.
But if you perform shoulder exercises every day, your muscles are not getting stronger but they have a high risk of injury. You can only perform shoulder exercises 1-3 times a week and take a rest day in between workout.
If you are using heavyweight in your shoulder exercises only perform 1-2 times a week and take 2 days rest in between workouts. This is the best way you can perform shoulder exercises for mass with dumbbells.
Editors recommendations:
Hamstring exercises without weights
Back Exercises with Barbell and Dumbbells: Back Muscle & Strength
