Among the exercise equipment, dumbbells are a very good piece of equipment. Among the dumbbell movements, some movements are for shoulder training, and some movements are for chest training. Of course, these movements also have good training effects. What about shoulder exercises for novices? I believe some people still understand what it is. So, what are the simplest shoulder exercises for beginners? Let’s take a look!

Dumbbell Press

The Dumbbell Press is an exercise specifically targeting the shoulder area, and it is During the process, the shoulders will be strongly stimulated, and it can help you exercise other parts of the body as well. It is a relatively versatile exercise. In this exercise, the first thing to do is to pay attention to the fact that the posture of the shoulders should be kept as low as possible during the pressing process. The main purpose of doing this is to effectively prevent the trapezius muscle from replacing the shoulder part to exert force. Otherwise, this movement exercises the trapezius muscle. If we want to exercise the shoulder, we should avoid borrowing force and let the The more stimulation your shoulders receive, the more effective your shoulders can be.

Dumbbell Flat Bench Press

At first we lie flat on the bench and let our bodies relax naturally. At this time, our legs hang naturally on both sides of the bench, and we hold a dumbbell in each hand and place it on our chest. After we have adjusted our breathing, we lift the dumbbells with both hands and push them upward. Note that our hands are parallel to each other and upward. Until our arms are straight up, then we lower our arms back down. When we lift our arms upward, because the shoulders are also pulled upwards, we can effectively exercise the shoulder muscles.

Handstand push

Handstand push is actually very stimulating to the shoulders, because when doing this training, our whole body is standing upside down on the wall. Then use only your arms to support your body. At this time, the pressure and stimulation on our shoulders are naturally very great, so we can exercise our shoulders very well. This action is actually more effective than pressing, and when doing this training, we need to note that when supporting the floor with our hands, it is best to keep the distance between the two hands at a medium width. If the width is too large, it may cause too much stress on the shoulders and may strain the shoulder muscles. But if the distance between the arms is too small, it may put too much pressure on the arms. In short, the distance between our arms is the smallestIt's best to keep it in the middle, which can be shoulder-width or wider than shoulder-width.

Straight-arm front raise

Start with your legs standing naturally, with your feet shoulder-width apart, holding a barbell or dumbbells in front of your legs with your hands at a distance of Shoulders shoulder width apart. Start by slowly lifting the barbell or dumbbell forward until it is parallel to the ground, hold for 2 seconds, and then slowly lower it back to the starting position. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.