Trainer Shares a Dumbbell Only Shoulder Workout to Build Capped Delts
The shoulders are one of those body parts that instantly stand out on a strong physique. Whether you're humbly wearing a t-shirt or catching some sun on a warm summer day people can't help but take notice. Relying on the usual suspect exercises, like overhead presses and lateral raises, is definitely a great way to build shoulder size. But if your shoulder growth has been lagging, it may be worth taking a closer look at your weekly workout routine.
"If you're not devoting at least some portion of your effort to be on developing all three heads of the delts, you're not going to develop them fully," says Jeff Cavaliere, MSPT, CSCS, of Athlean-X, in a recent video.
Hitting all three heads of the delts—the front, middle, and rear—is what separates average shoulders from capped ones that are noticeable from a distance. Below, Cavaliere shares a dumbbell-only shoulder workout you can use as a standalone. Or, implement the various exercises into your weekly workouts to build better-developed shoulders.
Dumbbell Shoulder Workout
How to Do Standing Overhead Press
- Stand tall with dumbbells at shoulder height and palms facing forward.
- Press the weights overhead until arms are fully extended.
- Lower under control back to shoulder level.
- Perform 2 to 3 sets of 8 to 10 reps.
How to Do Iso Front Raise
- In a standing position, hold dumbbells at your sides.
- Raise one arm using strict control to start the movement.
- Lift to shoulder height.
- Lower slowly, then alternate arms.
- Perform 1 to 2 sets of 10 to 12 reps.
How to Do Upper Limit Lateral Raise
- Sit on the floor holding a light pair of dumbbells just an inch off the ground.
- Raise arms out to your sides, keeping a slight bend in the elbows.
- Stop at about shoulder height.
- Lower slowly, but don’t let the weights touch the floor
- Perform 3 sets of 12 to 15 reps.
How to Do Cheat Lateral Raise
- Hold a pair of dumbbells at your sides.
- Use a slight body drive to initiate the lift, raising weights out to the sides explosively.
- Control down to the start as slowly as possible.
- Perform 3 sets of 6 to 8 reps.
How to Do Rear Delt Row
- Hinge forward with dumbbells hanging under your shoulders.
- Row the weights back with elbows flaring slightly out.
- Squeeze at the top, then lower with control.
- Perform 2 to 3 sets of 10 to 12 reps.
How to Do Hip Huggers
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- Stand holding dumbbells at your sides.
- Keeping the dumbbells close to your sides, pull them up your hips and side, allowing elbows to drift outward and backward.
- Lower while maintaining tension.
- Perform 2 to 3 sets of 12 to 15 reps.