What are the most effective dumbbell shoulder exercises? With the development of society, more and more friends like to keep fit. Fitness can not only lose weight but also adjust physical condition, but many novices don't know how to practice their shoulders. What are the most effective dumbbell shoulder exercises?

What are the most effective dumbbell shoulder exercises? 1 flat lift before dumbbell.

1. Hold a dumbbell in each hand and stand up straight. Hang the dumbbell on the front side of the thigh, the arm is naturally straight and the palm is facing the thigh. This is the starting position of the action.

2. Bend your elbow slightly, slowly lift a dumbbell forward with the strength of your shoulders, and exhale. Don't shake your body or borrow money during lifting until your arms are parallel to the ground and your palms are down.

3. Stay at the top for a while, feel the muscle contraction of the shoulder, then slowly put the dumbbell back to the starting position, and repeat the above actions with the other hand.

4, hands alternately do action, until the recommended number.

Dumbbell lifting

1, hold a dumbbell in each hand, stand up straight, chest out and abdomen in. Arms naturally hang down at both sides of the body, palms facing each other. This is the starting position of the action.

2. Bend your arms, lift the dumbbells close to your sides with the strength of your shoulders, elbows outward, and exhale at the same time.

3. Until you reach the limit, stay at the top slightly, then put the dumbbell close to your sides and put it back to the starting position, while inhaling.

Standing dumbbell press

1, upright body, feet shoulder width. Hold a dumbbell in each hand, and your arms naturally hang at your sides, palms facing each other. Then slowly lift the dumbbell until the upper arm is parallel to the ground, the forearm is vertical to the ground, the palm is forward and the elbow is outward. This is the starting position of the action.

2. Push the dumbbell up and exhale at the same time until the arm is naturally straight and the dumbbell reaches the top of the head.

3. Stay at the top and feel the contraction of your shoulders. Then slowly put the dumbbell back to the starting position and inhale at the same time.

Arnold dumbbell push

1. Sit on a sports stool with a backrest, hold a dumbbell in each hand, and put it on your thigh with palms facing each other. Then lift the dumbbell with your thighs and put it in front of your shoulders. Bend your arms, palms facing yourself. This is the starting position of the action.

2. Push the dumbbell up and exhale at the same time. Turn your wrist and push your palms forward when doing push-ups. Until the arm is naturally straight, the dumbbell remains above the head.

3. Stay at the top for a while, feel the contraction of the shoulder, then slowly put the dumbbell back to the starting position and inhale at the same time.

What are the most effective dumbbell shoulder exercises? 2 dumbbells lift sideways.

1. This is a corrective exercise, which can strengthen the muscle strength of the scapula and make it more stable.

2. Stand up straight, chest out and abdomen in. Hold a light dumbbell in each hand, with your arms hanging naturally at your sides and your palms facing forward. This is the starting position of the action.

3. Keep your palms forward and your arms straight. Lift dumbbells to your sides and exhale at the same time. Until the arm is slightly above the horizontal position.

4. Stay at the top for a while, and then slowly put the dumbbell back to the starting position.

Dumbbell push shoulder

1. Sit on a stool with a backrest, take a dumbbell in each hand and put it on your leg, palms facing each other. Then lift the dumbbells on both sides with your thighs, put them on your shoulders, and spread your upper arms so that your palms are forward and your elbows are outward. Put your back on the backrest. This is the starting position of the action.

2. Keep your arms straight up, lift the dumbbell over your head and exhale at the same time. Move the dumbbell near the middle of the top, squeeze the shoulder and stay for a little longer.

3. Then slowly put down the dumbbell and return to the starting position, while inhaling. Maintain the strength control of the dumbbell during the descent.

Iron cross pectoralis major

1. Stand up straight, hold a dumbbell in each hand, and lift your arms horizontally to the sides, so that your body is T-shaped and your palms are forward. This is the starting position of the action.

2. While inhaling, slowly squat down, at the same time, put your arms forward and let your palms face each other. Pay attention to keep your back straight and your knees don't exceed your toes until your thighs are parallel to the ground.

3. Then get up and return to the starting position and exhale at the same time.