Summer is just around the corner, and you know what that means, right? It’s time to say “GOODBYE” to sleeves and “HELLO” to cut-offs and tank-tops. Oh, and let’s not forget swimsuits. Now that your shoulders are going to be exposed, it’s time to advance your shoulder workouts by incorporating some dumbbell exercises.

If you’re just beginning your weight training, you should probably start with our Machines 101 series on shoulder exercises before you try these out. CLICK THE LINK below to learn more:

Weight Machines 101 – SHOULDERS

As with other dumbbell exercises, you will be using your core strength and stability. By activating your core muscles—as you simultaneously train your shoulder muscles—you challenge your shoulders and body more than when you do stable or guided exercises. Not only does this help you define those summer shoulders, but it also helps to develop your abs and oblique muscles as well by integrating your core.

Also, mixing in some of the shoulder exercises from Weight Machines 101 – SHOULDERS into your shoulder workout is not a bad idea, nor should it be considered a setback. If you are feeling like the shift from machines to dumbbells is too much too quickly, try just doing one or two dumbbell shoulder exercises and finish with weight machine exercises.

Your body may need time to adapt in order to complete all of these workouts in one session. As you progress, try to include at least one more new exercise each week until you are able to perform, and complete, all of these dumbbell shoulder exercises.

Here are the exercises:

Lateral Dumbbell Shoulder Raise

1. Stand holding dumbbells at your sides.
2. Keeping your elbows just slightly bent, raise the dumbbells up and out to your sides.
3. Continue raising the dumbbells until they are at shoulder level and parallel with the floor.
4. Hold, then lower the dumbbells back to their starting positions.

Top Tip: Stand with your feet slightly wider than hip width apart and your feet straight in order to stabilize your body throughout the lift.

Top Tip: DO NOT swing the weight up using your momentum, or lean back, during this exercise. If you cannot complete this without swinging, reduce the weight you are lifting.

Top Tip: DO NOT allow your wrists to bend throughout the exercise.

Forward Dumbbell Shoulder Raise

1. Grasp the dumbbells with your palms facing toward you.
2. Keeping your elbows only slightly bent, slowly raise the dumbbells up in front of your body.
3. Continue raising the dumbbells until your arms are level with your shoulders and parallel to the floor.
4. Lower the dumbbells back to their starting positions.

Top Tip: Stand with your feet slightly wider than hip width apart and your feet straight in order to stabilize your body throughout the lift.

Top Tip: DO NOT swing the weight up using your momentum, or lean back, during this exercise. If you cannot complete this without swinging, reduce the weight you are lifting.

Top Tip: DO NOT allow your wrists to bend throughout the exercise.

Standing Dumbbell Shoulder Press

1. Stand upright holding a dumbbell in each hand.
2. Begin with elbows slightly below shoulder level with your palms facing forward.
3. Extend the dumbbells upwards and toward each other, stopping just before they touch.
4. Slowly lower the dumbbells back down to starting position.

Top Tip: Stand with your feet slightly wider than hip width apart and your feet straight in order to stabilize your body throughout the lift.

Top Tip: DO NOT allow your wrists to bend throughout the exercise.

Using these advanced dumbbell exercises you will lean up your shoulder muscles to give them that defined and lean shape that everyone will notice.

NOTICE: These workouts have often been known to the cause a condition known as “Shoulder Envy” amongst those who do not follow LIVING HEALTHY regularly. Be a pal. “SHARE” this article with your friends so they aren’t left out and stuck in sleeved shirts this summer.

Also, stay up to date with our Dumbbells 101 series as we release new exercises for each muscle group by following this link: http://bloglafitness.azurewebsites.net/join-our-community/