If you’re looking to build bigger shoulders, then let me share the Best Dumbbell Workout when working out from home. You don’t need a gym membership to get a solid shoulder workout in and to build muscle fast. Using this best dumbbell workout will let you easily and quickly add muscle from home, with limited gym equipment!. This intense shoulder workout contains some of the best dumbbell exercises – and that’s all you’ll need for this home shoulder workout, JUST dumbbells. This is one of the best dumbbell workout plans, and the beauty is you can do it from home. You can train your entire body with just dumbbell exercises, however (as the title suggests) we will be looking at the best dumbbell workout to get HUGE shoulders.
So lets take a broad look at what this best dumbbell workout for shoulder’s consists of before delving into the specifics of exercises, sets and rest times.
Superset: 4 x 10-12
Front Dumbbell Raise
Dumbbell Side Lateral Raise
Dumbbell Shoulder Press: 4 x 8-12
Bent Over Rear Side Lateral Raise 4 x 10-12
4 exercises make up this best dumbbell workout. Looks pretty simple right? That’s because it is. Building muscle, bodybuilding, working out, whatever you want to call it doesn’t have to get complicated. Whilst the science behind building muscle, and preparing for a bodybuilding competition can get very specific and very complex. The basics of building muscle, as the broadest level, is really simple. Follow the best dumbbell workout you can find in this case, workout hard. Eat right. Rest. Make gains. If you want to know a little bit more about why I think this is the best dumbbell workout for building bigger shoulders from home, then continue reading.
We start the workout off by setting the shoulders on fire by using a superset of dumbbell exercises. A superset is one exercise followed immediately by another without any rest in between. Supersets are commonly used for opposing muscle groups, for example chest and back, triceps and biceps. However supersets are also a great way to work and stimulate muscle growth when working the same muscle group back to back. Performing exercises back to back in this fashion will dramatically increase the lactic acid in the muscle. This lactic acid helps promote growth hormone. Growth Hormone = SRS gains.
The front and side raises work the front and side delts respectively, working the majority of the shoulder straight away. Often guys will overload their shoulder workout with a dumbbell press, barbell press, upright front, front raise, and neglect the lateral deltoid. That is why we perform this superset, to cover both the front and side of the shoulders.
After completing this superset, move onto dumbbell shoulder press. Typically I would start with a pressing motion when training shoulders. HOWEVER, chances are, when working out from home you won’t have a great deal of gym equipment and weight lying around. This means, that its unlikely you will have enough weight to work the muscle to failure doing a dumbbell shoulder press. By pre-exhausting the muscle, and fatiguing it through the superset, this means you will not have to lift as heavy in order to fully work the muscle. So after the superset, do 4 sets of dumbbell shoulder press. If the weight you have available is still too light, slow down the movement and ensure that your range of motion is perfect. Just because the weight is light doesn’t mean you should be tossing it around like a rag doll. Use this opportunity to conduct the exercise with perfect form, and really work the muscle to help stimulate maximum growth.
After this, the last exercise as part of this best dumbbell workout will be performed which is the rear lateral raise. This works the rear head of the shoulder, an area that many people will neglect when training shoulders. This neglect will eventually lead to a “front heavy” slouching look. Don’t be a dumbass, and train properly!
Rest times for this shoulder workout should be 60-90 seconds. Do NOT rest between the front raise and side raise. This is a superset so it means 2 exercises with no rest. AFTER both exercises have been performed rest 60-90 seconds. I always aim for 60 seconds. This means if you’re ready to pick the weigths up after 60 seconds, spend a few seconds towering the dumbbells getting into the zone, it means you’re still training intensely. When you aim for 90 seconds, this is when it slowly develops in to 2 minutes, and longer.
I train shoulders with legs, however you can fit this into your routine however you want. Train them by them self, with arms, with triceps, however you wanna fit it into your workout plan. This really is one of the best dumbbell workout plans for training shoulders and building some good quality muscle. Remember to perform each exercise with correct form, push yourself, and eat right to maximise your gains.
That’s it for today guys. If you’re training from home I urge you to try what i consider to be one of the best dumbbell workout routines for building muscle fast and developing your shoulders. If the article has helped, then subscribe to the Shreddybrek newsletter at the bottom of this page. Get more workout video’s and advice from shreddybrek here http://www.youtube.com/subscription_center?add_user=shreddybrek and keep clangin’ & bangin’ guys!