How to properly pump up your shoulders with dumbbells and on the horizontal bar

Warming up the shoulders

Let's warm up first, okay? You should do this before every workout, but be especially careful with this process before training your shoulders. Walk on a treadmill for 10 minutes to speed up blood circulation and increase body temperature. Don't train until you sweat, but don't feel too sorry for yourself either.

While warming up, clear your head of negative thoughts. Imagine your head resting on top of boulders - this is how you will look after your workout. Think about how you will feel after completing the entire workout, how pumped up and big your shoulders will appear when you look in the mirror.

1. Rotate your shoulders so that your joints and rotator cuffs are fully prepared for the stress ahead. Do 20 reps forward and backward.
2. Next, take light dumbbells. Perform 20 external rotations with each shoulder, 20 front raises, 20 lateral raises, 20 shoulder rotations, and 20 back raises.
3. Rest 1 minute. Now you are ready to train!

The exercises presented here are basic, but they work. The trick is that you will perform these four exercises with a huge number of approaches. This means that you will perform one set of each exercise consecutively before resting. You'll work the anterior, lateral, and posterior heads of the humerus until you've completed your trapezius workout. The entire deltoid muscle area will feel a rush of nutrient-rich blood. Let's find out how to pump up your shoulders with dumbbells!

Types of shoulder exercises

Making wide shoulders at home is easy. The main thing is to observe the number of approaches and choose dumbbells of the required weight.

It is important to know how to quickly pump up your shoulders at home, so that the set of exercises used will allow you to increase your deltoids to the required size in a short time.

All types of exercises for pumping up shoulders at home can be divided into:

1. Traction exercises that are performed with a grip. You can use dumbbells with pull-ups to your chin or chest.
2. Wringers. They are performed standing or sitting. Exercises are performed using dumbbells from the chest or from behind the head.
3. Swing movements are needed for all types of deltas. The anterior shoulder muscles are pumped by lifting dumbbells from the front. For medium deltas, this is done through the sides. When pulled back, the rear delts pump.

Examples of exercises

First, let's look at the basic basic exercises for the deltoid muscles.

Bent dumbbell press

Choose a weight that you can lift for 8-10 reps. Take dumbbells and sit on a straight bench. The secret of the exercise is that you pause at the bottom of the movement before performing the next repetition. This removes all the momentum from the movement, meaning you have to work harder to get it back. You will get stronger and eventually get the shoulders of your dreams.

Bent dumbbell press

Standing lateral raises with dumbbells

Choose a weight that you can lift for 10-12 reps with 3-second stops. In other words, once you reach the top of the movement, count to three as you lower the weight: One thousand one... one thousand two... one thousand three... now you can take action!

Organization of the training process

Basic effective shoulder exercises load all parts of the delta at once. Basic shoulder exercises fully pump up all areas of the delta. If it seems that some part is not being loaded enough, then you can further work it out using isolated exercises. Training the shoulder muscles using shoulder exercises with a barbell is best done in the gym, since the necessary weights are always available there. Traditionally, the first part of the workout contains shoulder exercises with a barbell, and the second contains methods using dumbbells.

To increase the effectiveness of your workout, it is important to choose the right weight for each individual exercise. This will quickly increase the size and mass of the shoulder muscles and help avoid injury during training. The weight of the projectile is selected based on the degree of preparation and the goal being pursued. If it is necessary to increase volume, you should take a weight that the athlete is able to lift 8-12 times during three approaches without disturbing the technique. If the training is designed to increase muscle strength, then it is preferable to use a heavier apparatus and reduce repetitions to 5-8 times.

Shoulder exercises for girls depend on the level of training. Many girls who have been training in the gym for several years, like men, use the usual basic complex and several isolation exercises. For beginners, it is better to start with dumbbells and small loads, gradually increasing the weight of the apparatus.

Beginners are recommended to build a complex of 2-3 basic exercises that allow them to effectively work out the shoulder muscles, and gradually, as their preparation improves, add isolated exercises. And for those who have been involved in bodybuilding for a long time and have a good level of training, you can do 2-3 basic and the same number of isolating exercises on the lateral muscles and the development of the rear deltas. The number of sets for beginner athletes should not exceed 2-3, and for professional athletes – about 3-5.

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Be careful, there is an important nuance in the exercise: at the lowest point, keep your shoulders parallel to the floor so as not to involve the trapezius muscles in the work.

Standing lateral raises with dumbbells

Bent-over dumbbell raises

To perform the dumbbell raise exercise while sitting in an incline position, take dumbbells, sit on a bench and bend over with your back straight towards your knees. The technique of performing when lifting weights is similar to the exercise of raising arms to the sides with dumbbells while standing: at the top point, contract the muscles well and hold for 3 seconds.

Do you feel a burning sensation in your shoulders? Fine! This is what it takes to succeed. Do 12-15 reps before moving on to the finishing exercise.

Bent-over dumbbell raises

Shrugs with dumbbells

Take dumbbells (use the weight from the previous exercise, seated dumbbell press) and perform shrugs. Hold the weight as best you can if you still have any left.

Warming up

Before you start training, you need to warm up well, otherwise shoulder pain and sprain symptoms will not take long to appear, and treatment is far from what you are striving for. Oddly enough, to pump up your shoulders you will need a short jog of about 8-10 minutes to get the blood flowing a little and warm up the muscles. Then you can perform 20 rotational movements with your shoulders back and forth.

Before starting the main work with dumbbells, take the lightest ones and work with them a little: raise your arms up, lower down, make light rotational movements with both arms together and separately. If pain symptoms arise during warming up or there is aching pain in the shoulder, you cannot proceed to the main exercises. Treatment of the cause of the pain is necessary, and this treatment can be lengthy.

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Use belts if necessary. Contract the muscles at the top for a second before lowering the weight down. At the bottom, let them hang for one second to further stretch the trapezius muscles.

Continue the exercise until failure, or until you lose your grip. Now it's time to relax!

Execution technique

When performing exercises on the anterior deltoid, you should follow the following general rules and techniques:

• To reduce the load on the back, it is recommended to perform while sitting.
• In order for the maximum load to fall on the shoulders, namely the front deltoids, you cannot swing the body and perform movements by inertia.
• All exercises are performed as slowly as possible, concentrating on technique and sensations, without jerking. Still, the likelihood of a shoulder injury due to negligence is very high.
• Training for the front delts always begins with warming up the joints and repeating the exercise with light weight.

Scheme with a dynamic number of approaches

For this workout, you should only have two pairs of dumbbells: the first pair for presses and shrugs, the second pair for curls. You will perform all of these exercises before resting. For both beginners and intermediate weightlifters, rest periods should not exceed 2 minutes.

If you're an advanced athlete, rest 90 seconds before doing your next set. If you're a beginner, do two of these incredible sets for now until you get used to this workout.

Intermediate athletes can perform this circuit three times. Iron veterans are better off going through four rounds, really pushing themselves to give it their all.

This workout will not take you too much time, however, you can perfectly pump up all the heads of the deltoid and trapezius muscles with dumbbells.

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Many guys want to know how to quickly pump up their shoulders at home with dumbbells, but it is also important to know which exercises are more effective and useful for this.
Since not all shoulder muscle exercises allow you to quickly pump them up at home, using dumbbells. That is why it is important to know and apply knowledge in practice, especially that knowledge that allows you to realize your goals. In this article you will learn how you can quickly pump up your shoulders at home with dumbbells, using the best and most effective exercises. The knowledge and accuracy of performing the exercises are not as important as practice. Without practice, no amount of knowledge and theory will create sufficient strength and volume in your shoulder muscles.

The first thing to start with is setting goals. Create a goal in your mind and write it down clearly on a piece of paper. Also write down a specific date by which you want to pump up your shoulders, and to what result. Without this, you will pump up your shoulder muscles for a long time to no avail, and you will become disappointed and give up on this endeavor. Find out: how to build shoulder muscles at home.

How to quickly pump up your shoulders at home with dumbbells

Find a room where you will pump your shoulders. Since without this it will be difficult to perform the exercises without disturbing anyone and without disturbing you. Search and choose the best place where you can train in the morning and evening.

Find dumbbells or any additional weight. Also, for effective and quick exercises, you need to find dumbbells , kettlebells or any other additional weight, for example, a backpack that you can fill with household items, for example, books, doing the same exercises that you did with dumbbells for the shoulder muscles.

Train every day, but if your body is not capable of such stress, then for now exercise at least 3 times a week until you get used to it and can exercise every day in the morning and evening. Working out 3 times a week, you are unlikely to quickly be able to pump up your shoulders at home with or without dumbbells. Find out: Exercises to strengthen your shoulder muscles.

How to quickly pump up your shoulders at home with dumbbells – Exercises

Lifting a dumbbell behind your head. You need to take dumbbells of the weight that you can lift and begin to lift them from your shoulder and behind your head, straightening your arm and not swinging it.

Lifting dumbbells for biceps. By pumping your biceps and lifting dumbbells, you at the same time train your shoulder muscles quite well, since these muscles are interconnected.

Dumbbell push-ups. Just do regular push-ups, neither fast nor very slow, but on dumbbells and not off the floor. This will put more stress on the muscles of the shoulders and biceps. In the future, you can change the pace, reducing it, and also change the grip between narrow and wide.

Pull-up on the bar. Also, don’t forget that the best shoulder exercises can be done on the uneven bars. Don't do quick pull-ups with your own or additional weight. If there is no result, do pull-ups with even more weight, so you can quickly pump up your shoulders at home and on the street.

Lift dumbbells behind your head on a sheet. Do exactly the same as with exercises with a kettlebell, lift it by your head, fix it for 1-2 seconds and lower it. This will have an even greater effect on your shoulder muscles. Find out: How to build powerful forearms.

How to quickly pump up your shoulders at home with dumbbells - Recommendations

To quickly pump up your shoulders at home with dumbbells, you need to create a plan and schedule for your workouts. The more often you exercise, the better, but if your muscles do not allow you to exercise normally and are sore, then do the exercises 3 times a week.

Also, in order for the shoulder muscles to begin to grow, you need to increase the weight of the dumbbells and try to do as many repetitions as possible. This is what makes muscles grow. If you make things easier for yourself, you won’t see results and will waste your time.

Don't forget about proper nutrition. Forget about bad habits, fatty and unhealthy foods and drinks. Eat foods filled with vitamins, where there is more protein. Never replace food with chemicals, as this will not give anything useful. Drink more water and exercise only after meals or 2 hours before meals.

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Shoulder training

A 2-minute rest is required between each exercise change.
Beginners: 2 laps

Intermediate: 3 laps

Advanced level: 4 laps

Bent dumbbell press

• 2-4 sets of 8-10 reps
• Body part: Shoulders Equipment: Dumbbells

Standing lateral raises with dumbbells

• 2-4 sets of 10-12 reps
• Body part: Shoulders Equipment: Dumbbells

Bent-over dumbbell raises

• 2-4 sets of 12-15 reps
• Body part: Shoulders Equipment: Dumbbells

Standing dumbbell shrugs

• 2-4 sets until muscle failure
• Body part: Trapeze Equipment: Dumbbells

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And for more advanced athletes, we recommend trying additional exercises with greater isolation and load on one arm at a time.

How to pump up your shoulders at home

Preparing the body for training

For warming up, dynamic bodyweight exercises performed at a slow pace and with awareness of movement are best. Warm-up is usually done “from top to bottom” - from the head to the feet, and “from the periphery to the center” - from the fingers to the torso. Before training the shoulder muscles at home or in the gym, a warm-up is required.

1. Stretching the neck muscles.
   Press your chin to your chest, stretching the muscles, and hold for 10-15 seconds. Tilt your head back and hold for 10-15 seconds. Repeat each movement 2-3 times.
2. Place your palm on the top of your head, holding it with your hand, slowly lower your head to the side, stretch your ear to your shoulder. There is no need to touch the shoulder, it is only important to stretch the muscle for 20-30 seconds. Repeat for each side 3-4 times.
3. Keeping your chin still, turn your head to the side and stretch the muscle for 5-10 seconds. Repeat for each side 3-4 times.

A complete complex about training the neck muscles. Which will serve as a supplement when a skinny guy gains muscle mass.

1. Shoulder girdle
   Hands along the body. Clench and unclench your fists 3-4 times, then perform three adductions and abductions of the fist.
2. Rotate your fists for 3-5 seconds in each direction.
3. Stretch your arms a little. rotation in the elbow joint for 3-5 seconds in each direction.
4. Rotational movements in the shoulder joint. Two variations, in each, when rotating the shoulders forward - exhale, when moving back, when expanding the chest - inhale 1) Arms along the body, palms facing you. The shoulder turn is done in such a way that the back of the hand is turned forward and the palm is turned back.
5. Torso
   Relax your arms down, turn your body so that the relaxed arms, swinging, help the body twist. Repeat three times in each direction.
6. Place your palms on the back of your head, moving your bent elbows to the side. Pull your elbows back for 20-30 seconds, stretching your pectoral muscles, then try to bring your elbows together in front of your face, tightening your pectoral muscles, and hold for 20-30 seconds.
7. One hand is on the belt, the second is straightened above the head. Slowly tilt towards the raised hand, then change hands. Hold for 15-20 seconds, repeat 3 times for each side.

Shoulder program with dumbbells

For all exercises of the complex, the execution is slow, at the top point there is a delay, at the bottom point the muscles do not relax, and the hand is nothing more than a lever that transfers the load to the shoulder muscles. All joints except the shoulder are immobile

1. Lifting weights in front of you (front deltoids) IP – Neanderthal stance: legs slightly bent at the knees, feet parallel, 20 cm between them. Arms straight, lowered down and slightly bent at the elbows. The palms are turned so that the backs of the hands are facing forward, and the dumbbells are held near the front of the thighs. The body is straightened and slightly tilted forward, the back is fixed, the abs are tense.
   Without straightening the elbow, with a movement only at the shoulder joint, while exhaling, raise your arms slightly above your shoulders (to the maximum achieved without engaging the torso muscles).
2. Slowly and under control, as you exhale, lower the dumbbells, without completely relaxing your arms.

Recommended 3 sets of 8-10 times. You can complicate the exercise if you lift not dumbbells in front of you, but a barbell plate (pinch grip) or one dumbbell, holding it by the heads (discs). Since the arms are strongly contracted, you cannot raise them above shoulder level. Lifting in front of you can be done alternately.

1. Raising dumbbells overhead (middle delts). IP - Neanderthal stance.
   Without bending your elbows, while inhaling, raise the dumbbells first straight in front of you.
2. Without pause or jerk, continue the movement, lifting the dumbbells above your head.
3. In the upper position, at the most tense delta, there is a delay.
4. Slow, controlled lowering while exhaling.

This is not a dumbbell shoulder press; the described variation requires a much lighter weight of dumbbells.

The dumbbell describes an arc (half a circle). The exercise is a continuation of a simple lift in front of you, but is not performed in isolation, but by engaging the assistant muscles of the torso. Recommended 3 sets of 15 repetitions

1. Raising dumbbells to the sides (medium deltoids). IP - Standing.
   Keeping your back arched, slowly raise your arms with dumbbells up, while they describe arcs (a quarter of a circle).
2. Raise to the line or not much above the line of the shoulders (otherwise the trapezius will turn on).
3. At the top of the movement, turn the palms with the thumb up (load on the front head), strictly to the floor (the front and middle heads are loaded), or back and to the sides (little finger up, then the entire load goes to the middle head).

The projectile is controlled at all times, the elbow and torso are always motionless. This technique involves the middle and anterior fascicles; turning the hand allows you to increase the amplitude. 3 sets of 20 repetitions are recommended. The second basic and third isolating exercises are aimed at pumping up shoulder width with dumbbells at home.

1. Bent over raise (this is how the rear delts swing). IP – Bent-over stand. Hold dumbbells with your hands facing your sides. Straighten your back, bend a little in the lower back, pull in your stomach, fix your posture. Bend your knees and lean forward with your back straight, bending your lower back a little more, bringing your torso almost parallel to the floor. Fix this position of the spine. Hands with dumbbells are slightly bent at the elbows and lowered down.
   Raise your arms straight to the level of your back, moving the dumbbells in a vertical arc. If the back of the hand looks straight up, the rear delta and partly the middle delta are loaded. If you unfold the top of your little finger, the trapezius and back muscles are loaded.
2. Raise and move your arms forward a little (the front delta is loaded).

4 sets of 10 repetitions are recommended. You can complicate the exercise by raising your arms not from the sides to the side, but straight forward to shoulder level (the knuckles of the fist will be directed forward, the palms will be turned towards each other). The front and middle beams, upper trapezius and back, and corset muscles are trained. The rear deltoid is weakly involved.

Training for pumping up shoulders - warm-up

Treadmill workout

• 10 minutes 1 repetition
• Body part: Quadriceps Equipment: Exercise

Circular movements with elbows

• 1 set of 20 reps
• Body Part: Shoulders Equipment: No

Rotating the shoulder away from the body while lying down

• 1 set of 20 reps
• Body part: Shoulders Equipment: Dumbbells

Alternately lifting dumbbells in front of you

• 1 set of 20 reps
• Body part: Shoulders Equipment: Dumbbells

One-arm dumbbell raise to the side

• 1 set of 20 reps
• Body part: Shoulders Equipment: Dumbbells

Bent-over dumbbell raises

• 1 set of 20 reps
• Body part: Shoulders Equipment: Dumbbells

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