Best Shoulder Exercises Using Dumbbells

Most men have a need for robust shoulders thereby leading to the desire to learn about the top five best shoulder exercises.

The importance of sturdy shoulders is seen among athletes, perhaps, more than any other group of people.

Any exercises on the shoulders, is usually targeted at the muscles known as deltoids.

These are the main shoulder muscles which all exercises should be geared towards building and enhancing.

The fact that these shoulder muscles respond very well to any workout that is focused entirely on it makes these exercises all the more attractive.

The top 5 best shoulder exercises are those which target all the three areas of these muscles; the posterior, anterior and medial areas of these deltoid muscles.

These exercises will require you to go to the gym since the tools used to target them are found there.

Some of the finest exercises in this regard include:

  • Barbell upright row
  • bent over lateral raise
  • Dumbbell side raise
  • Bent over rows
  • standing military press

Barbell upright row is listed as one of the top 5 finest shoulder exercises since it focuses on strengthening all the three important areas of the muscles in this part within the body.

It is significant to grip the upright rows as narrowly as is possible. The bar needs to be pulled up as close to the chin as is possible.

While doing this, you need to make sure that your elbows have been flared out as widely as is possible. Do these exercises repeatedly in order to develop the muscles properly.

Experts believe that the EZ bars are to be used here rather than their straight counterparts.

Dumbbell side raises are known to have the foremost effect on the medial deltoids, and this is what makes them make the list of the top 5five best shoulder exercises. The main benefit that you will derive from this exercise is that your shoulders will be broadened.

This exercise is known by another name as well, side lateral raise. In this method, you lift two dumbbells from the sides of your body until they reach the shoulder height.

You need to use dumbbells that are easy to carry. Once you lift them to your shoulder height, lower them to their original position and repeat this.

If you are in need of a top 5five best shoulder exercise which targets the posterior deltoids and the surrounding muscles, the bent over lateral raise will do wonders.

This exercise is known as bent-over rows as well. Under this exercise, you should be seated down and ensure that your chest rest on the knees.

The dumbbells are to be lifted just from under your thighs and raised until they are in the same line as the shoulder.

Bent over rows can be done with barbells while standing although bent over, as the name suggests.

Raise the barbells up to your chest.

The advantage of using the bent-over rows exercise is that it not only develops your shoulders but focuses on the triceps and forearms as well. While doing this exercise, you have to take care and ensure that your back is not only straight, but is kept tensed throughout these sessions.

You need to observe the weights of the barbells. Too much weight may cause havoc on your back and shoulders.

If you pay a lot of attention on your anterior deltoids and ignore the posterior, you develop postural problems. Bent over rows and bent over lateral raise help balance your muscles.


The standing military press is listed as another top 5five best shoulder exercise, although a lot of care is recommended when carrying it out. It is advisable to pay close attention to the weights of the equipments used in these exercises. It is best not to lift heavy weights, which are above and beyond what you can carry with ease. After all, these exercises are designed to make your shoulder strong and free of injuries. If you use heavy weights, you stand the chance of making them prone to injury or making them open to attack from the forces of wear thus unable to move.

The standing military press needs the barbells to be used behind the head.

These should then be raised over the head in a method referred to as clean and press. If you have had previous shoulder injuries, you need to take care that the injury does not recur. If you try this out the first time and appear to be struggling, it is advisable to remove some of the weight from the bar.

In case you suffered previous shoulder injuries, it is best to carry this exercise with the barbells in front of your face, rather than behind your head.

Your safety is paramount in these exercises.

All the top 5five best shoulder exercises should be done in sets of six thrice during every session. You should make sure that you do not swing the barbells or the dumbbells during these exercise sessions as this will mean that you are using the moment of the weights, and your muscles are not getting the requisite training which they need to develop them.

If you feel that your back needs to rest while doing some of these exercises, such as the standing military press, you should sit down.

It is crucial not to aggravate or put yourself at risk of suffering any more injury to your body.

Dumbbell shrugs are considered to be effective shoulder exercises as well. This simply involves you lifting some barbells or dumbbells on the side of your body and then shrugging your shoulders continuously. The dumbbells used here should be those which are the heaviest in the gym and need to be raised at arm’s length along the sides of your body, on either side. It is advisable that you do not rotate the joint. Simply lift and drop your shoulders continuously.

This exercise produces greater results where you go for as many reps as you are able to manage.

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Metabolic Training – Tips For An Explosive Workout


If you are the kind of guy or gal that likes to maximize your time in the gym and get explosive results, metabolic training is for you. Just be warned, you need to be pretty fit to do proper metabolic training.

If you are new to metabolic workout techniques, you can start out slow and build yourself up with the help of these tips. Let’s first have a look at what exactly it is, the benefits and then move on how you can use metabolic exercise techniques for maximum results.

What is metabolic training?

Metabolic training is basically doing compound exercises with little or no rest in between sets. This is in order to maximize your calorie burn and to increase the metabolic rate during and after your workout.


Your metabolic rate is the rate at which your body burns calories. So while doing a metabolic workout, you will increase the rate that your body burns calories during and even after your workout. This makes metabolic training very effective for fat and weight loss, and especially for muscle building.

Examples of exercises

As said above, metabolic workouts use compound exercises. Don’t know what compound exercises are? Compound exercises are where you use more than 1 muscle group in one exercise. For example you would train your quads at the same time that you train your shoulders.

Typical examples of metabolic type exercises would include:

  • Squat and press combo (works your quads and shoulders)
  • Deadlift and upright row combo (works your hamstrings and back)
  • Lunge and bicep curl combo (works your legs and biceps)
  • Jump squats/lunges with weights (trains the lower body)
  • Hang Clean & Press (works the upper body)
  • Kettlebell swings (works whole body)

The benefits of metabolic training techniques

As you can imagine, intense workouts like metabolic training burn a lot more calories per hour than your typical sit-down exercises. In return you burn a lot of fat faster, your metabolism is boosted for hours afterwards and you build lean muscle mass fast.


Metabolic workouts are also suited for various fitness goals. Whether you want to lose weight, lose fat or increase your muscle mass, metabolic training will achieve that goal.


It’s also a great way to boost your fitness levels as various studies have revealed that metabolic training increases your VO2max (maximum oxygen volume intake) more effectively than other workout.

Metabolic training tips

Metabolic training should be taken seriously. If not you might not get the results you want or you may end up hurting yourself. These tips will help you get the most out of your metabolic workouts:

Start slow if you are a beginner

Some metabolic workouts are so intense that they can make you nauseous and some can seriously injure you. If you are a beginner, start slow and work yourself up.

Make sure your workouts are high intensity

Metabolic training should always be high intensity. How do you know it’s intense enough without breaking your back? It must make you sweat and leave you out of breath. It’s the complete opposite of just sitting on an exercise chair and lifting. If you can’t complete one set without proper form, it’s best to use a slightly lower weight at first.

Aim to lift your heaviest

You should aim to lift as heavy as you can without compromising your form and risking injuries. Keep a journal of your weight loads and aim to increase it every time you do your metabolic workouts.

Always eat the right snack before and after a workout

As metabolic exercise routines are very intense, it’s vitally important to eat the right snacks before and after your workouts.  Eating a snack of protein and carbs right before and after working out speeds up muscle growth and recovery.


Make sure that you always have a healthy snack before and after working out. My favorite pre-workout snack is a hard boiled egg and an apple and for post-workout I like to have a banana whey smoothie with added oat bran.


Metabolic training can really give you the results that you need from your time in the gym.

Have fun with your metabolic workouts and be sure to implement these tips to get the best results possible!


The 4 Best Upper Back Exercises For Any Fitness Level

Training your upper back should be approached very carefully. Your back is a delicate structure and you need to choose upper back exercises according to your fitness level to avoid injuries. Once you feel comfortable with your current level of back exercises, you can move on to the next. This will keep your body guessing and will prevent an exercise plateau.


To help you do so, here are some of the best upper back exercises according to different fitness levels.

You can approach these exercises in 2 different ways

  1. The normal way – Do 3-4 sets of these back exercises with about 12-15 reps each.
  2. The superset way – For faster results, do one upper-back exercise and then another immediately after that another one. Rest and repeat 2-3 times.

Beginner upper back exercises

Some of the easiest beginner upper back are Shoulder Shrugs and the Seated Row. Here’s how you do those exercises.

Shoulder shrugs

You begin by standing with your feet hip width apart, your arms at your sides and your knees slightly bent. Hold a dumbbell in your preferred weight in each hand with palms facing in Slowly shrug your shoulders up towards your ears, keeping your abs tight. Hold for 3 counts and lower your shoulders to starting position. Repeat for 10-15 reps.

Seated machine row

Select the seated row machine at the gym. It’s an effective and easy to do beginners back exercises. Just select the weight load that you are comfortable with and slowly row the machine handles to the back.

Intermediate level exercises for your upper back

If you are a little more fit than just a beginner you can include this exercise into your upper back/body exercise routine.

One arm dumbbell row

You will need an exercise bench and a dumbbell to perform this exercise. You start with your right foot flat on floor and left knee on the bench. Lean forward so that you are supporting your upper body weight with your left arm. Reach down and pick up a dumbbell with your right hand. Slowly row the dumbbell up towards your your chest, ending parallel to your torso. Make sure not to hunch or round your back; keep it flat.

Advanced upper back exercise

If you feel up to it, you can add this more advanced move to your upper back training routine:

Dumbbell pullovers

You start the exercise by lying across a flat bench with only your upper back on the bench. Lift the weight over your head and hold it straight at arms length over your face. To do the movement – lower the dumbbell slowly without raising your hips. Hold that position for one count and raise the weight back to the start position. Repeat for the remaining reps.


All these upper back exercises will give you excellent results and will tone and sculpt a beautiful upper back. Just pick the exercise that’s suited for your fitness level and include it into your upper body training routine for best results.