The BEST Dumbbell Exercises - SHOULDERS EDITION!

  • Published: 11 April 2019
  • In today’s video we look at the best dumbbell exercises for shoulders. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect.

    First up is strength.While I truly believe the barbell overhead press is the best choice there are reasons why you may not be able to perform the exercise. Injury, lack of access to equipment are just a few. Just because we don’t have a barbell doesn’t mean we have to go without getting the benefits of this great movement. In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position. The seated overhead dumbbell press interrupts scapular rhythm and provides a ‘cheat’ in the form of added stability from the use of a bench. The strict dumbbell standing press is a great exercise for building strength but don’t be surprised when the added stability challenge requires you to use less weight than what you can on the barbell version.

    Our next category is power. For power I love the jammers or viking press. The problem with them is that most people don’t have access to the required equipment. Even many commercial gyms lack the proper tools for these exercises. We can get a similar training effect by performing the dumbbell push press. When performing this move be sure to hinge at the hips and get your legs involved for added power. As always power training should be kept to around 7-8 explosive, crisp reps. This is not a move you want to take to failure.

    As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload. We combo up cheat lateral raises with a more strict version of the lateral raise. Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just too failure but through failure which provides increased intensity that will assist with stimulating growth.

    Next up is metabolic training. Again, we utilize the concept of training through failure by using the metabolite build up to induce muscular stress. Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build up. The specifics for this can be seen in today’s video.

    For a total body movement there was a toss up between the thruster and the power clean over.
    Since I like the aspect of going from floor to overhead I chose the latter, plus it’s a little more explosive than the thruster. Short on time? Do a few rounds of the power clean over… it will crush you!

    As you’ve come to expect from ATHLEAN-X we always have an eye on injury prevention so I’d be remiss to not include a corrective exercise for shoulders. For our corrective exercise I chose the prone floor press. It has very similar mechanical elements to the face pull and works all the muscles of the inter scapular/posterior upper chain.

    Since you can never give enough attention to your rear delts, I also included a great move to target them directly. The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff. That one, two combo sealed the deal in choosing the final exercise.

    Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.

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Comments • 2 760

    ATHLEAN-X™   7 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Perez E. N.
      Perez E. N.  2 weeks back

      Is it okay to use 1 dumbbell and work one arm then switch to my other arm?

    • vikash kumar
      vikash kumar  2 weeks back

      Smart play

    • California Dreaming
      California Dreaming  3 weeks back

      Second Opinion of course dude

    • Jalen Foust
      Jalen Foust  1 months back

      You're the strongest guy I've ever seen

    • Ward Smith
      Ward Smith  3 months back

      ••• Props from an exTorontonian who used
      to kickbox [amateur] in Montreal [mostly].
      ••• Been a while since I've seen one of your
      videos. I notice a quality improvement.
      ••• Thanx for the shoulder tips.
      • • • BUDAPEST • • •
      • 2019 AUGUST 3 •
      • • • • 11·00 • • • •

  • SirPabs
    SirPabs  16 hours back

    “skinning a cat”

    • Danny McLane
      Danny McLane  2 days back

      Well done.

      • oioi
        oioi  4 days back

        Gimme those meaty boulder shoulders.

        • William O'Connell
          William O'Connell  4 days back

          Thanks a lot Jeff! I need the power one for basketball season.

          • Dennis Jordan
            Dennis Jordan  6 days back

            That rom though

            • jimmy rojas
              jimmy rojas  7 days back

              How many reps and sets do you recommend for each??

              • Kenneth Prince
                Kenneth Prince  1 weeks back

                When I do over head press I feel my upper body can handle the weight but my lower back seems to feel alot of pressure when do it is there something im not doing right when doing this? Do I need to stick with lighter weights and not go heavy? Or is the pressure on my lower back normal?

                • Mad Muscles
                  Mad Muscles  1 weeks back

                  Hey Jeff .... please make a video on dumbbell workout at home...

                  • sun ny day
                    sun ny day  1 weeks back

                    Others have six pack abs you have one pack abs...😃😃😃

                    • UltradulistRC
                      UltradulistRC  1 weeks back


                      • parth soni
                        parth soni  2 weeks back

                        Thank you it is very good and also very effective.

                        • Manuel Mariscal
                          Manuel Mariscal  2 weeks back


                          • AUS Yusuf
                            AUS Yusuf  2 weeks back

                            Do metabolic, standing overhead press, corrective and urlacher

                            • sflxn
                              sflxn  3 weeks back

                              This is pretty unbelievable info. Amazing. Thanks.

                              • RED Knuckles
                                RED Knuckles  3 weeks back

                                You guys all want bigger shoulders while i'm sittin here wondering how to get big gains on my turds.. Wanna leave one of those legendary loafs in a public restroom where people stare in amazement and refuse to flush because they know it will back up the sewer and its too magnificent of a specimen to send to the ocean.. more cuttlefish and asparagus??

                                • Joj Cees
                                  Joj Cees  3 weeks back

                                  Jeff: “So there’s more than one way to skin a cat”

                                  Me: wait what

                                  • Carl Buffer
                                    Carl Buffer  2 weeks back

                                    You can take Billy out of the hill, but you can't take the hill out of Billy! Lol I suck

                                • himanshu kashyap
                                  himanshu kashyap  3 weeks back

                                  What happens when we do height gaining and height stopping exercises together?

                                  • Samir Majeed
                                    Samir Majeed  3 weeks back

                                    I have to watch your videos more than once to achieve complete understanding and avoid mistakes. What a great combination : i achieve good results and you get more views. 😊

                                    • Ryan McVicar
                                      Ryan McVicar  3 weeks back

                                      Should too big

                                      • Ryan McVicar
                                        Ryan McVicar  3 weeks back

                                        Chest getting ther

                                        • Ryan McVicar
                                          Ryan McVicar  3 weeks back

                                          My ars are massive

                                          • Ryan McVicar
                                            Ryan McVicar  3 weeks back

                                            Back should ers

                                            • Mayank Singh
                                              Mayank Singh  3 weeks back

                                              1. Overhead Dumbbell Press 2:25

                                              2. Push Press 4:17

                                              3. Chest lateral 5:15

                                              4. Strict Lateral Raise 5:54

                                              5. Locked Front Raise 7:02

                                              6. High Pull 7:22

                                              7. Figure 8s 7:50

                                              8. Press Out 8:07

                                              9. Power Clean over 9:03

                                              10. Prone Press 9:58

                                              11. Ulcher 11:38

                                              • rvakharia
                                                rvakharia  3 weeks back

                                                Is this one consecutive workout? Or do you do “x” amount of sets for each movement and then go to the next?

                                                • Travis Sakowski
                                                  Travis Sakowski  3 weeks back

                                                  That a solid workout!
                                                  Amazing how strong you can get with a few dumbbells

                                                  • Salman Rafique
                                                    Salman Rafique  4 weeks back


                                                    • Yash Anjalkar
                                                      Yash Anjalkar  4 weeks back

                                                      PLEASE TELL HAND POSITION AT TOP & WRIST ACTION, FOR STANDING OVERHEAD DUMBBELL PRESS ..
                                                      P.S.- TOP POSITION HAS BEEN CROP-OUT FROM VIDEO FRAME....

                                                      • The Noob One
                                                        The Noob One  4 weeks back

                                                        Woooooow my shoulder is really swelling 😍😍

                                                        • empty happily
                                                          empty happily  4 weeks back

                                                          Who skins a cat 😂

                                                          • Arda Vila
                                                            Arda Vila  4 weeks back

                                                            Jeff is golden.

                                                            • Slyizable
                                                              Slyizable  4 weeks back

                                                              For that upper body "power" load I would suggest heavy land mine squats instead of combining pushes with lower body load.
                                                              All movements involved for athletic power plus involving legs and hips much more and shoulders have to stabilize on a very high level. (110+ lbs)
                                                              Additionally just du regular shoulder exercises.
                                                              But of course you need a barbell...

                                                              • smita kulkarni
                                                                smita kulkarni  4 weeks back

                                                                These are tough if you are above 50 may be not all can do it #nykworld

                                                                • DJ AMTB Modern Buddhist Youth Remixes

                                                                  Alright Jeff, gonna try it standing, I've been doing it sitting down for years!

                                                                  • Tom Nekuda
                                                                    Tom Nekuda  4 weeks back

                                                                    Gee, I must have the weights around here wife, my folks, and my brothers called me a dumbbell..........

                                                                    • Sagar Modak
                                                                      Sagar Modak  1 months back

                                                                      Jeff pls make a video on Bollywood actor Hrithik Roshan's transformation for his recent film WAR.

                                                                      • Jool
                                                                        Jool  1 months back

                                                                        Building my own gym!

                                                                        Currently I’m working out of a 12’ x 16’ shed with electricity (dug my own 40’ trench for underground wiring) - before I start : I take 2 motorcycles out. - warm up - stretch - then get to work with my Facebook marketplace plates, dumbbells and barbell I’ve acquired. I just need a squat rack, 3 position bench, more plates and dumbbells, mirror and crash pads. So I pretty much have nothing. But I’m already much happier not having a membership to any gym. 👍🏻 YouTube for tips like this is too great!

                                                                        • FromBeToReality
                                                                          FromBeToReality  1 months back

                                                                          THUMBS UP!!!!
                                                                          then watch!!!

                                                                          ok, ENOUGH!!! is that his zip code on his shirt? or part of his phone number?!


                                                                          a winning lottery number? how much he earned in a year? the number of clients he has? part if his ss#?!


                                                                          • kevin15776
                                                                            kevin15776  1 months back

                                                                            I did not know there's more than one way to skin a cat.

                                                                            • Jessica
                                                                              Jessica  4 weeks back

                                                                              I'm still tripping on that too

                                                                          • mark darbonne
                                                                            mark darbonne  1 months back

                                                                            How to get shoulders like a JoJo's character

                                                                            • sahir gupta
                                                                              sahir gupta  1 months back

                                                                              Can u please provide a video to recover from external dislocation of the shoulder, Sir. Thanks in advance 🙂

                                                                              • George Anastasopoulos
                                                                                George Anastasopoulos  1 months back

                                                                                One of the best training videos I've watched! One of the best shoulder training videos, and valuable, very practical training advice. I mostly train at home with a pair of dumbbells that can be adjusted by adding, and removing plates, with collars. For working chest I mostly do push-ups, dips, and for the rest of my body I use dumbbells. Since I have shoulder injuries, especially my right shoulder, I use moderate poundage. I do presses, side raises, bent-over laterals, but lately became aware that even with wide grip upright rows are still not safe enough on the Internet, mostly on YouTube.

                                                                                Therefore, I am going back to performing side raises. Furthermore, I like to share a tip about pressing a weight overhead, to anybody out there; the elbows are to be pointed slightly forward at the beginning of most overhead presses. This approach to overhead pressing could prevent further shoulder injuries.

                                                                                • 0dq0
                                                                                  0dq0  1 months back

                                                                                  Thank you

                                                                                  • Mikael Monsaraz
                                                                                    Mikael Monsaraz  1 months back

                                                                                    5:00 - 8:00

                                                                                    11:00 - 12:15

                                                                                    • Navid Dehdashti
                                                                                      Navid Dehdashti  1 months back

                                                                                      That is a good combination. But few points Jeff. You are saying stand up dumbbell is better than sit down version because the reaction force from the back does not exist. If I sit on a flat bench then the problem is solved. So, is there any other reason not to do dumbbell over shoulder while sitting?

                                                                                      • big Mac
                                                                                        big Mac  1 months back

                                                                                        Jeff is the best.

                                                                                        • Pinocchio
                                                                                          Pinocchio  1 months back

                                                                                          Just a tip for you bros out there using dumbbells to avoid the problem Jeff mentions about having to jump up by 10 pnds each time you increase weight. Get yourselves a pair of 2.5 pound wrist weights (the kind you strap on with Velcro.) If you want to increase your load by 5 pnds, slap those bad boys on your wrists. It feels a little awkward at first, but this method can be used for just about any movement that requires you to hold a dumbbell in each hand. It really helps prevent the issues that come with the big jumps, especially at lower weight. Going from pressing 20 pnd to 30 pnd is a 50% increase in weight, which can be tough if you're just starting out and have weak shoulders. Now you can go from pressing 20 pnd to 25 pnd which is only a 25% increase in weight; much more manageable. Plus your grip strength isn't taxed as much when you strap 5 pnds of your load to your wrist. So often I have to tap out on an upper body dumbbell routine merely because my hands and forearms just can't handle holding the weights. I got a set of Gold's Gym wrist weights at walmart for like 12$. If you are obsessed with making progress (even tiny little bits) go get em and just keep em in your gym bag until you find yourself wishing you could increase your double dumbbell movement weight by 5 pnd.

                                                                                          • Monster PE
                                                                                            Monster PE  1 months back

                                                                                            The thumbnail looks like he is about to turn into the hulk.