Of course, fitness has many benefits for people. When we exercise, we always go to the gym to exercise. In fact, we can also exercise at home. In the process of fitness, some equipment is used, such as dumbbells, barbells, etc. So, what are the dumbbell shoulder exercises at home? Let’s find out together below!
Dumbbell press
1. Sit on a bench with your back straight, grab the dumbbells with your forehands and lift them to both sides of your shoulders, with your palms facing forward.
2. Inhale, push the dumbbell upwards over your head, and exhale until your arms are naturally straightened.
3. Pause at the top for a moment, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position.
Dumbbell lateral raise
1. Stand naturally with your feet shoulder-width apart, keep your abdomen and chest straight, and keep your body stable. Hold the dumbbells with both hands and hang them on both sides of your body, with your elbows slightly bent.
2. Hold the bells in both hands to both sides at the same time until the upper arms are parallel to the ground.
3. Then slowly drop to the original position along the original path without letting your arms fall freely.
Recommended by Arnold
1. Hold a dumbbell in each hand and place it in front of your shoulders. Bend your arms with your palms facing you.
2. Push the dumbbell upwards and exhale at the same time. While pushing up, rotate your wrist so that your palms face forward. Until the arms are naturally straightened and the dumbbells stay above the head.
3. Stay at the top for a moment, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position while inhaling.
Alternating dumbbell front raises
1. Stand naturally, holding a dumbbell in each hand hanging down in front of your legs.
2. Lift the dumbbell forward and upward with one hand(Elbow slightly bent) until it is above eye level.
3. Then, slowly put down the restore order.
Dumbbell reverse fly
1. Adjust the position so that the top of the incline bench just supports your chest (you can also do it while standing), straighten your hands so that the angle between your arms and the incline bench is vertical.
2. With your palms facing each other, bend your elbows slightly, maintain the bending angle of your elbows, and pull the dumbbells away from your side in an arc.
3. Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then lower the dumbbells and return.
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