IFBB Bikini Pro Jess's favorite day of the week is shoulder day! You can probably tell that just by her perfectly sculpted shoulders though...
In this blog, IFBB Bikini Pro Jess will demonstrate how to do dumbbell single-arm lateral raises, dumbbell lateral raises, dumbbell front raises, and dumbbell shoulder press
IFBB Bikini Pro Jess TOP Shoulder Exercises
1) How to do Shoulder Lateral Raises
- Keep your torso straight, lift the dumbbells to your up with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
2) How to do One Arm Lateral Raises
- Use your non-lifting hand to grab something steady. Lean towards your lifting arm and away from the hand that is gripping something steady
- Stand with a straight torso and have the dumbbell by your side.
- Lift the dumbbell up with a slight bend on the elbow and your hand slightly tilted forward. Continue to go up until your arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3) How to do Dumbbell Front Raises
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side.
- Lift both dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until your arm is slightly above parallel to the floor (no swinging). Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
4) How to do Dumbbell Shoulder Press
- While holding a dumbbell in each hand, stand straight or a bench that has back support.
- Now raise the dumbbells to shoulder height
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Why Train Shoulders?
The main reason most train shoulders are to accentuate their frame, however training shoulders can be much more than just an accessory to a sleeveless shirt or dress.
Training Shoulders helps:
- Strengthen the muscles around the shoulder joint
- Overall stability
The shoulder joint is one of the most delicate joints in the body. By training shoulders, you will be able to have a greater range of motion and avoid injuries plus look extra good in your sleeveless shirts or dresses.