The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry
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- เผยแพร่เมื่อ 24 ก.ค. 2024
- Big, well-defined, and balanced looking shoulders are essential when it comes to developing a broad, powerful looking upper body. But achieving them is no easy feat. One of the biggest mistakes people make with shoulder training is failing to incorporate enough dumbbell exercises into their routine. Dumbbell shoulder exercises are crucial as they help to prevent muscular imbalances or asymmetries from developing.
In this video, we’ll be covering four dumbbell shoulder exercises which will help take your shoulders to the next level.
One of the best dumbbell shoulder exercises is the dumbbell shoulder press.
The shoulder press can be done standing or seated. Both variations will effectively target the front delt. Dumbbell shoulder presses will also activate the middle and rear delt. This exercise will act as your primary compound movement for the shoulders. There are pros and cons to the seated and standing variations.
The next exercise is going to target the lateral deltoids or mid-delt.
The lateral deltoid doesn’t receive enough attention from the shoulder press alone.
Lateral raises are likely your best bet for growing this portion of your shoulders. Research has consistently shown that lateral raises elicit the highest activation when compared to other common shoulder exercises.
Next, we’re going to use the rear delt dumbbell row. This exercise will shift more of the focus onto the rear delts. Rear delt dumbbell rows will also activate back musculature and the lats to a significant extent. This exercise is a great choice to add mass to the rear delts since it enables you to use heavier weights than rear delt isolation movements such as reverse flyes.
One of the best dumbbell shoulder exercises for the rear delt is a dumbbell version of the traditional rope face pull. This rear delt exercise can be used to target the rear delts further, and at the same time, strengthen the all-important rotator cuff, mid, and lower traps simultaneously.
The rope face pull is highly effective at targeting the rear delts as it incorporates the primary movement functions of the rear delts, but also adds in external rotation. The exercises we’ve previously covered don’t incorporate any external rotation. External rotation is a lesser-known, but still an important function of the rear delts.
Feel free to do this as a workout on its own. You can also split it up and add a couple of these exercises to your existing working program.
I hope that you were able to see the importance of choosing the right shoulder exercises, but more importantly, performing them correctly. Performing your exercises correctly is just as crucial if you want to build muscle faster while also avoiding injuries.
Within my Built With Science programs, you’re provided with detailed breakdowns of various exercises, and the correct form to use. If you need a program which will take you through the process of building an incredible physique, then join today by taking the quiz below to determine what program is best for you:
builtwithscience.com/bws-free...
MUSIC:
/ lakeyinspired
GRAPHICS: Vector art from Vecteezy.com
STUDIES:
EMG ANALYSIS
www.ncbi.nlm.nih.gov/pubmed/2...
BODY POSITION AND MODALITY
www.ncbi.nlm.nih.gov/pubmed/2...
ANATOMICAL ANALYSES OF LATS
www.ncbi.nlm.nih.gov/books/NB...
ROTATOR CUFF
www.ncbi.nlm.nih.gov/pubmed/7...
Subscribe to my channel here: th-cam.com/users/jeremyethier...
Hope you all enjoyed this one! What do you guys want to see next? More training/workout videos, more nutrition videos (e.g. full day of eating)? Comment below and let me know!
Chest exercises if the gym doesn't have a bench press like mine :(
Lower abs!
Steven Knight why don’t u just do db press, dips n weighted push ups
more full body workout
@@XxiPoisonZxX
Because he's asking a question. Just like you are. You made out he should know what to do, yet you are asking a simple question yourself.
0:49 seated dumbbell shoulder press
3:14 lean-away dumbbell lateral raise
4:40 rear delt dumbbell row
6:23 dumbbell face pulls
8:05 sets and reps
Hero
Thx
You da man
Thanks
Your a god thank you
This guy and athlean x are the real deal when it comes to scientific workout regimens..thanks bro
Denver Jr Mines I also recommend you check out Jeff Nippard, he’s insane and includes a lot of science like Jeremy🙌
This is the first video I've seen of Jeremy, for some reason it was on my feed. I'm glad I watched it. I love Athlean X, but I also like Jeremy because not only does he have the legit science/technical background, but his videos are to the point and easy to follow without a lot of unnecessary verbiage and filler. I like how he shows which exercise and versions activate muscle more than others based on real studies.
100% i watched mainly both of them.
I like Jeremy better. As good as Jeff is, he screams at me too much 😂.
This one's like that tortoise from Kung Fu panda, calm and composed.
Ikr
Dude you rock.
I destroyed my AC joint with poor squats and messed up my scapula muscles. Followed your advice in other videos and have gotten back to almost normal. And now this video helped me see how I can safely press again.
This is the best Lateral raise video I 've seen so far! The arrows, muscle anatomy and color overlay are essentially well-explanatory!
Man, such a great video. I've been working out for 35 years and know what I'm doing but I still learn something from every one of your videos. Thanks Jeremy!
Or maybe they’re just both teaching the best info hence why it’s the same.
R R They are both great and know their stuff. There are a lot of fitness frauds on YT but Jeremy isn't one of them.
@R R uh is that why hes fit? You wouldn't be fit if you didnt know what you were doing just stfu please, go be salty somewhere else. He is literally defining everything perfectly, jeff is just a joker. Jeff is good, however does not mean he is original and no one else has that information, using scientific evidence makes workouts more motivating and fulfilling.
@R R you are actually pissing me off assuming I'm 14. Relevance is how much you got to do with something, basically that overall. Shut your overassuming fukass up before I start violating you fuking nerd. Idgaf about what you just said, I'm talking bout you calling Jeremy a fraud, why are you trying to cover that up? Go over that real quick so I can understand where you are going with this one thing to another. Why are you bringing all that shit out of nowhere? I'm in about you claiming jeremies workouts are fake? Why is it that it seems to be working for most people? Never really heard anyone else call him a liar but a salty fuck like you so please shit the fuk up, cant do nothing but assume an illiterate persons age.
@@obscene1995 user name fits
I'm still waiting on the Jeremy Either video " The scientific based way on how to get a girlfriend"
As long as every scientist is ethical, of course.
do nofap
girls will approach you out of nowhere
I'd watch that video, what the hell.
@@neilparmar5705 We need to know the anatomical understanding of the girlfriend
@Christina Reynolds I woz tinking be more like Ryan Reynolds in crazy stupid love. Pick her up to the dirty dancing song and slide her down against my smooth strong abs, then tell her she's interesting, but thanks Christina for been a good person and trying to help...^-^
Honestly one of the best fitness channels on TH-cam, if not THE best. (Sorry, Jeff, I love you too)
Everything's crystal-clear, explained and backed-up with studies, and the production (though a small detail) is REALLY useful and helps with visualizing the different muscles groups and motions.
Once I'm able, i'm definitely buying your program.
Don't do Jeff like that 😂
Bro your animation, 3d effect and all the things do the difference, love you channel, cheers from France
This definitely helps me alot as a newbie to accelerate my work out routine. Been sick of my 3- month back and shoulder habit and im starting to feel lack of improvement. Thanks to your videos surely i have new routine to start up a fresh and more improved exercises.
Started watching your videos and applying your advice to my workout routine not too long ago, and i can already see results! Love the videos you put out, tired of friends stopping me in the middle of my workout just to say "3rd workout only targets lats and not shoulders"
Correct form:
Front delt 2:37
Side delt 4:18
Rear delt 5:49 and 7:00
Sets&reps 8:10
Thank you
preciate it bro
Legend 🙏
Thanks bro
Jesus lvoes you
This man is one of the most helpful Fitness TH-camrs our there
"and for this exercise you definitely want to put the ego aside and use relatively lighter weights"
this is why I love Jeremy
As always, clear crisp explanations with graphic visuals of right and wrong. Can’t wait to try this out on my next shoulder days.
Thank you Jeremy! Perfect timing for this video.
I have R.A. and training for a triathlon that’s coming soon, because I also swim I need to built strength on shoulders, arms and back. It would be great if you could make more videos like that and tell us if you’ve worked with athletes, or/and clients with R.A.
Thanks!
BRO YOU ARE SO UNDERRATED!❤❤ All love from Egypt
6:23 jeff cavalier just entered the chat room
Mic Dropped!
You mean Jeff Cavalier Atheleanx.com
Yeah, Jeff Cavaliere suggests a peculiar exercise he calls the 'urlacher' for the rear delt. I think he might well be wrong! I'm gonna go with Jeremy and use the modified dumbbell row.
@@shivamsrivastava6312 lol
Just took me into an ad 😔
Hey Jeremy!, I just bought your intermediate shred program and I can’t wait to begin the journey of getting the body I’ve always wanted. Keep up these inspiring videos 🙏🏽👍🏽
Just watched a few videos, and you are by far the best YT fitness guru. Clean, simple and well edited and filled with facts not popular opinions. Keep it up!
I love how he shows the different modifications and shows the muscle activation comparison so you can choose the best exercise for you
THE ABSOLUTE BEST fitness channel on TH-cam! I’m a 43 year old female on a long fitness journey and you constantly make me want to do MORE and get BETTER 🙌🏾
Bernadette Jones Woop woop 🙌
hats off to your editor, the visualization is simple and clear to keep up with, insanely effective
Watching your videos gives me so much guidance and instructions which are truly helpful. Thank to you I can really step aside from the hole of ignorance and time wasting and go for the real and correct workout understanding what I’m doing. You’re such a good trainer. Thank you so much for all your work!
Thank you so much for all the work... REAL work, that you put into your videos! On every video I learn something new.
I knew arching my back when doing a standing db raises wasnt good but I couldnt figure out how to stop it. Aaaand you just told me how.
💪🏼🖖🏼 (why the hell is there only one arm flex emoji lol)
Please do a resistance band work out, thank you from South Africa
Hey Jeremy,
Thanks for incorporating academic research into your videos! Hope you don't stray away from this approach as you gain popularity!.
All the best
Straight to the point. Great video! I just want to add, standing dumbbell press being my favorite exercise, that there are ways to fix its cons. You can overload it with huge dumbbells by sitting down as in for a seated press, lifting the weights with the help of your knees, and then you get up like you're box squatting. Another option, the one I prefer, is to just do it uni-laterally. Admittedly, it gets really hard to keep it strict when the weights hit the 70 lbs mark but the benefits are insane. Just make sure you're not bending to the side, or it will hurt later.
Some really great info here. One word of warning that I do feel obliged to bring up: I tried the exercise #4 (Dumbell face pulls 6:23) a couple weeks ago and somehow injured my left shoulder. Not terrible but definitely still feeling some pain. I'm a fairly experienced weightlifter and I thought I was executing the correct motion -- then again it's very possible I wasn't. Just putting it here as a data point in case it's helpful. I love the lean-away dumbell lateral raise though, definitely will continue using that one.
Just tried these today. I had saw your comment before hand and went super light. 2.5lb DBs. Actually felt really good. Focused really hard on the pulling motion and got a nice burn and pump. I'm a pretty small guy and you're probably laughing at 2 and half pounders haha. But I got some pretty clicky shoulders and these felt great. How heavy were you going?
I can't di the lateral raise :( i don't have any thing to hold on to
shoulders have become my favorite muscle group to work out in the past year. I regret not giving them much attention earlier. it really has improved my physique in just around a year of consistently training them.
How do you train? Twice a week? One compound and other day hypertrophy
@@bekabeka71 I do try to hit each muscle group twice a week. But I mix things up with the type of exercises. It is not the same each week.
Same!!! I don’t know why but I love working them out and it makes me look why stronger with big shoulders rather than just arms or whatever
Dude congratulations on all the success and traction your channel has gotten! I remember watching a few of your early videos and thought to myself wow this guy has got a gold mine of information and easy to follow instructions! Glad to see you killing it well deserved!!
Thanks a lot jeremy, you videos are valuable. I like the visual affects you insert in the videos, just amazing. Keep it up 👍🏼
This man is a life saver for newbies of bodybuilding...thank you soo much...I love how much effort is put in into the animations to make it easier to understand...the work doesn't go unnoticed ❤️
Actually I'm using your full body workout (part A & B). I'm amazed of how much I have progressed in the last 3 months. Thanks. You are the BEST...💪🏾
Would you not do barbell work instead
Excuse me, what do you mean?
@@eduardoparis4356 as in instead of dumbbells go with barbell on strength day
This is part B of the workout I refer to. It includes the use of barbells... th-cam.com/video/MWcJuLKB7RY/w-d-xo.html
@@bekabeka71 are you high bro did you read the comment
Man I love this guy...his explanations are simple, he's straight to the point and everything he suggests actually works 💪
You're videos are top-notch. I've been bingeing them while at work the last few days and plan to spend my Saturday studying them further and completely revamping my programming. Thanks for the content.
Dammm these post notifications doing me good, already know this is a banger! Cheers Jeremy
Oh my days, beautiful AND knowledgeable! Keep up the great work, handsome.
As a Massage Therapost
I love how you explain and break down all the benifits
Dude you're a lifesaver. My shoulders and back are my biggest opportunities in starting my fitness journey and I just can't seem to get them together. I got a hell of a better workout going through this vid with you and I don't feel all upset stopping halfway though cause I don't know what I'm doing.
Big Jeremy, thanks for the vids. Just passed my uni exam partly due to some of the biology I learnt in your vids
That's positively refreshing mate, that's awesome.
That's dope
Love, love, love the way you presented this. Thank you! 💓💪🏽✌🏽
Shut up old hag
@@aidenmaves5537 based af
@@combatantezoteric2965 based af
Thanks Jeremy! Really appreciate these videos and knowledge. Question: in near future, would you be willing to upload videos of your full week work outs while also sharing experiences you've learned?
Precise words and graphical descriptions - There is symmetry and efficiency in his teaching. Simply excellent.
Hey, could you please make a video about the core?
How to engage, how should it feel, how to keep it engaged during the exercises like deadlift and squats?
Amazing content btw
iDuctor honestly it’s just discipline for me, if it means u lift less do that for a while and focus 100% on form, you’ll get used to it
@@jacks1288 thanks, when I go deep and when my glutes sticks out, MA hip tilts, then I get the stretch in my core and this is the moment where I lose the activation. Even without weight.
I'll keep doing it but I still would like to see a Video, where it's explained how the exercises should feel if they a done right.
Btw, englisch is my 4th language so pls excuse my englisch skills :p
Jeff,Jeremy and picture fit my fav fitness channels
mister maker yhh but what about austin dunham and official thenx and hold on what about THEFITNESSPSYCHO
@@TheFitnessPsycho anabolic aliens give intense workouts too
Which jeff?
@@pasmatrilubov6840 😮
@@matthewserrano4048 we have jeff nippard, jeff cavalier and list go on..
I loved this video! Thank you so much! I have been meaning to look up affective exercises because I want my deltoids to look thicker and this completely cleared it up. You are awesome. You don’t bullshit, you give your fans what they want.
Dude you are a blessing. Very professional and easy to understand and your demonstrations are perfect. Thank you very much Jeremy 👍💪
5:20 completely changed my workout thanks
Jeremy is the one true messiah to the entire fitness community. 👑
So helpful since I don't have access to barbell for shoulder press. I love the detail in the scene with overloading in standing position for should press being too hard to lift and getting into starting position
These edits were definitely a step up from your other science based workout videos, keep up the good work man 👍👍
The editing is amazing
A calves video for ectomorphs would be great please. Also explaining why it is so difficult for ectomorphs to gain and see results in that area. Thanks
Somatotypes are a myth
Great video!
I've been looking for exercises to strengthen my shoulders and this helped a lot.
I apreciate your videos buddy. I watch several other trainers, however, i got to say your one of my top 5 to view and learn from. thanks so much...
My question for you, Jeremy, is how do you incorporate all these workouts into a weekly upper lower split? This seems to be more for the bro split rather than what you recommend.
Dont trip
Please make video on "Lower chest exercise with dumbbell".
Decline Dumbbell Press.
Also regular bench will develop it enough. I suggest close grip which develops the whole chest.
@@Biolo-G_KJ Close grip obviously is not suggested for building your chest.
@@PanosLP96 it has the same overload on your lowerchest and more overload on upperchest and triceps. Also better for joints. And bigger ROM.
If you look up JaRon Fit’s “no press chest routine” he shows some good lower chest exercises
Dumbells for Dumb gains
It's crazy how informative and good quality your videos are.
Keep it up, Jeremy!
you are a buff scientist bro I appreciate how deep and knowledgable you are. All the form and explanation of which muscle gets hit and why, really helpful stuff bro. Thanks a bunch
Jeremy and Jeff (Athlean-X), the best!!
And mike thurnston
Never heard, I'll check him out. Thanks!
Definitely jeff nippard as well
Mon P. And Scott Herman
Nippard > All.
This is Great content ! Thanks for sharing ! Much love ❤️😘coming from a Physical therapist!
Keep working out you looking beautiful
Hi Jeremy, not only is your content good, but your presentation is fantastic, you speak slowly, clearly and concisely which allows it to sink in. I watch others that sound like they look.... on juice! Thank you.
You’re very well spoken and have great information. I really appreciate these videos. Keep up the great work!
Jeremy took all of his education and put into fitness. Guy cites everything he says 😂
6:09 , belive me , this is only exercise responsible of hernia ! .
.
.do insted standing on both leg equally apart, and hand on incle bench and then do !
?
Excellent job with the pictorials imbedded in the video. One of the best videos I have come across So clearly explaining every point of the exercise and it’s proper execution. Thoroughly enjoyed this. Well done !
LET'S GOOO.
Just got my quarantine dumbbell set in the mail yesterday, and I'm already sore from using them, but I'll try some of these. Going for high reps wish me luck bros
This channel is so underrated. Love your content man.
How tf is so underrated he have 1.3 m subs
@@amirahmad2099 Even tho he has 1.3 million subs, he's not talked about much like other TH-camrs that has way less. His work is GREAT.
@@vergelforeverfitt well i guess you're right on this point
I have been working on my shoulder and i tried so hard to avoid my shoulder getting broader. Bc i dont like broad shoulder.
What should i do to make it thick and not getting too much wider
It's not a question about wide or thick, it's about getting huge. Embrace it bro.
If you dont want broad dont work lateral, but I don't think you can get too broad natural
man i have been searching for ages to totally help me grow my shoulders and with this proper research and explaination on each part on the video is very helpfull!!! lets get those gains!!!
Your vids are fantastic and I really appreciate the breakdown of the muscles being used and how to avoid doing the exercise wrong. Thank you!
Jesus Loves you all very much!!!! God Bless everyone!!!!
Go away
Amen 🙏🏻
@@jackofalltrades7858
Why?
@@jackofalltrades7858
Where?
Jog on bible basher! 🤣🤣🤣
I like jeremy, hes buff and big, but without the ego or aggressiveness of buff dudes his size. It makes him likeable to other testosterone filled males
Omg just found your channel and thank you for going straight to the point. To many videos on TH-cam talk and now show what proper form is!!
Excellent video, you are doing a fantastic job. I’ll definitely implement this techniques to my shoulders workout. Thank you.
You’re throwing a lot of big words and science at me, I don’t understand it all, so imma take it as disrespect
just swap the names of the muscles with parts of the shoulder and back like you see in the illustrations homie
I don't mean to disrespect you but, it is best to educate yourself then man, learn this stuff so you enjoy this exercises more safely. English is not my main language and I made an effort to learn this because my health comes first and I don't want to get injured
Leaning on the lateral raise is a brilliant idea! Never thought about the rotator cuff activation. I also think I'll split up my overhead press with 2 sets standing (lower weight) and 2 sets sitting (higher weight) to mix it up a bit.
Athlean X and you are the only youtuber I trusted the most. More power to you Jeremy💪🔥Keep Grinding🔱
Hey there...
👍 Honestly, can't find the words to appreciate my deep respect to everything you share..., and the clarity + the scientific background of every video you produce...
All the respect to you...
Your explanation of the physiology helps us avoid injury or wasted effort in workouts. Thanks!
Good stuff! Thanks for being detailed and specific on how to correctly perform each variation of workout.
As a beginner this is the best informative video i have seen, not only giving you data and facts in charts but also showing how to do the excersise correctly
Among best lifting channel on TH-cam. Love the walkthrough of the lift
This fitness channel is everything, thanks for the tips Jeremy!
im on my 3rd week getting back into lifting its been like 20 years. HS years I was on it. 37 now I just did back and shoulders and your tips helped me on form.
This guy is incredibly informative. This is such a great fitness channel for gains and safety.
You are an amazing humble teacher the best I have ever seen! Thank you sir!
This video was really helpful since I've started working on my shoulders more often, thanks my guy 👍
Good shit brother. Appreciate the video, I’ll be adding a couple of these to my shoulder day.
Wow im always looking for really good shoulder workouts, all ya see is press, arnold press, and lateral raises mostly. Your channel has become my go to on diet and fitness, thank you keep up the good content.
Jeremy is the best, hands down, TH-cam personal trainer. Everything he teaches is backed by science. If you can only watch one trainer, trust me, Jeremy is your trainer!
Jeremy, you save me in my workouts man ! I cannot thank you enough .
Excellent as usual and amazingly simple. I've always been confused regarding shoulder plans. This cleared more than a few cobwebs.
Perfect annotations with excellent timing and value-add. Thank you Sir.
I like how he takes his time to put all this information so we can get the exact form and muscle growth
Bro awesome video! Each exercise are explained very well and loving the knowledge you keep passing on to us.
Jeremy Either breaks down these workouts so good! Very easy to understand!
starting to see difference 1 month in doing only these exercises. You have earned yourself a sub!
Thanks bro I'll be doing these at the gym on Monday and looking forward to doing them continually for results. Peace.