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The shoulder is a ball and socket joint — the type of joint that allows for the broadest range of movement. Maintaining this large range of motion helps prevent injury, and it can be improved by working on the strength, flexibility and mobility of the shoulder joint.
Dumbbell exercises that target the shoulders are a great way to build strength in this area. When the shoulders are weak, this can lead to issues like poor posture, a limited range of motion and an increased chance of injury. By working the shoulders with strength exercises, performing everyday activities like carrying groceries, lifting objects, or even pushing yourself up from a chair will get easier. Not to mention, you will improve your posture and sculpt and define the upper arms.
Shoulder dumbbell exercises
These are some of my favorite shoulder exercises that I do with my female clients to build strength, improve their physique and decrease the risk of injury. They make for a great upper-body workout to bookend a walk or another cardio activity!
They only require one set of dumbbells. Lifting a lower weight for more repetitions is what I recommend to sculpt long, lean muscles, which most of my female clients desire. I’m using 3-pound weights, but you can go up to 5 or even 8 pounds. I recommend starting lower and then working your way up, or simply staying at the lower weight and increasing your number of repetitions over time.
Arnold press
Stand tall with your arms hanging by your sides; hold a dumbbell in each hand. Perform a bicep curl bringing the weights up to your shoulders. Once you have reached the shoulders, rotate your palms until they are facing out and then push the weights up overhead into a shoulder press. Lower your weights back down to your shoulders, rotate your palms until they are facing you and slowly drop the weights back down to…
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