The Ultimate Barbell and Dumbbell Shoulder Workout

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  • Post last modified:4 October 2024

Are you ready to build boulder shoulders that command respect? Look no further! This ultimate shoulder workout using only barbells and dumbbells will help you achieve that coveted V-taper physique. Let’s dive into the exercises that will transform your delts from ordinary to extraordinary.

1. Barbell Military Press

  • The king of shoulder exercises, the military press targets all three deltoid heads.

    • Instructions:
      1. Stand with feet shoulder-width apart, barbell resting on your upper chest.
      2. Grip the bar slightly wider than shoulder-width.
      3. Press the bar overhead until your arms are fully extended.
      4. Lower the bar back to your chest with control.
    • Sets and Reps: 4 sets of 8-10 reps

2. Dumbbell Lateral Raises

  • This move isolates the lateral deltoids, giving your shoulders that rounded look.

    • Instructions:
      1. Stand with dumbbells at your sides, palms facing your thighs.
      2. Keeping a slight bend in your elbows, raise the dumbbells out to the sides.
      3. Lift until your arms are parallel to the ground.
      4. Lower slowly back to the starting position.
    • Sets and Reps: 3 sets of 12-15 reps

3. Bent-Over Dumbbell Rear Delt Flyes

  • Don’t neglect your rear delts! This exercise ensures balanced shoulder development.

    • Instructions:
      1. Bend at the hips, keeping your back straight and parallel to the ground.
      2. Hold dumbbells beneath your chest, palms facing each other.
      3. Raise the dumbbells out to the sides until they’re in line with your shoulders.
      4. Slowly lower back to the starting position.
    • Sets and Reps: 3 sets of 12-15 reps

4. Barbell Front Raises

  • This exercise targets the anterior deltoids, crucial for that impressive front view.

    • Instructions:
      1. Stand holding a barbell in front of your thighs with an overhand grip.
      2. Keeping your arms straight, raise the barbell in front of you.
      3. Lift until your arms are parallel to the ground.
      4. Lower the barbell back down with control.
    • Sets and Reps: 3 sets of 10-12 reps

5. Dumbbell Arnold Press

  • Named after the legendary Arnold Schwarzenegger, this exercise hits all three deltoid heads.

    • Instructions:
      1. Sit on a bench with back support, holding dumbbells at shoulder height.
      2. Start with palms facing you, as if at the top of a bicep curl.
      3. As you press the weights overhead, rotate your palms to face forward.
      4. Lower the weights while rotating your palms back towards you.
    • Sets and Reps: 4 sets of 8-10 reps

Finishing Strong: The Shoulder Killer

End your workout with this brutal superset to really feel the burn:

  1. Dumbbell Shoulder Press: 3 sets of 10 reps
    • Immediately followed by
  2. Barbell Upright Rows: 3 sets of 10 reps

No rest between exercises, 90 seconds rest between supersets.

Remember, proper form is crucial not only for maximizing gains but also for preventing injuries. Start with weights you can handle comfortably and progressively increase as you get stronger. Stay consistent, fuel your body with proper nutrition, and watch those shoulders grow!

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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.