How to pump your shoulders with dumbbells?

Times change, and now small soft shoulders do not seem attractive to women anymore. In fashion - beautiful, slightly podkachenye shoulders and a slightly marked relief of the muscles of the hands. That is why, before putting on a dress without a bracelet, top bando or a seductive overall with a shoulder strap across one shoulder, it is worth to adequately assess the charm or flaws of the displayed area. If you find that your shoulders do not have a beautiful shape, and your hands are too soft, exercises on your shoulders with dumbbells are the best option!

How to pump your shoulders with dumbbells?

The fastest, affordable and easiest way to make beautiful shoulders is to engage with dumbbells. For this, neither expensive equipment nor too much time is needed - just 15 minutes a day is enough to make your shoulders more attractive. It is important to practice regularly: 5 times a week for 15 minutes, or 3 times a week for 30 minutes. It is such a regular load and will allow you in the shortest time to find charming shoulders.

It's best to do it right in the morning - it's more likely that you will not forget about exercise or being lazy after a hard day's work. In a month you will see that the dumbbells make the shoulders more beautiful!

Exercises with dumbbells for the shoulders

Dumbbell presses on shoulders are very effective. But if you just simply thoughtlessly chatter dumbbells, there will not be much use. But effective exercises need to be carried out according to the rules - however, quite simple:

  1. Dumbbell bench seated (affects the deltoid, trapezius and anterior cog muscles). Conveniently sit on a bench or a hard sofa, take dumbbells with a grip from above, turning the palms forward, and keep them at shoulder level. Inhale and stretch your arms upwards, straightening them. After experiencing the exercise, exhale. Do 3 sets of 10 repetitions.
  2. Dumbbell press with wrist twists (perfectly works the front part of the deltoid muscles, part of the pectoral muscle and triceps). Sit down, keep your back straight, turn your arms forward with your elbows. Dumbbells need to be held at shoulder level so that the thumbs are turned outward. Take a deep breath, squeeze dumbbells vertically up, while unfolding your wrist by 90 degrees. If you did it right, your thumbs will look inward. After that, you need to exhale. Do 3 sets of 10 repetitions.
  3. Dilution of hands with dumbbells in the slope (this is an isolating exercise - it acts on the back of the deltoid muscles). Standing, feet shoulder width apart, slightly bent at the knees, the body slightly forward, back bent, arms bent at the elbows, in the palms - dumbbells. Take a deep breath and spread your arms out to the sides. After that, make an exhalation. If you will additionally reduce the shoulder blades at the end, you will involve a lot of muscles of the upper humeral girdle and make the exercise more effective. Do 3 sets of 10 repetitions.
  4. Raising hands with standing dumbbells (doing this exercise, you are working out the middle part of the deltoid muscles). Stand up straight, legs are shoulder-width apart, the back is even, hands along the body are slightly bent at the elbows, in the palms - dumbbells. Inhale, raise your arms to the sides until they will not be parallel to the floor. Exhale, slowly lower your hands. Do 3 sets of 10 repetitions.
  5. Lifting dumbbells forward alternately (perfectly pumps the front of the deltoid muscles and part of the pectoral muscle). Stand up straight, feet shoulder-width apart, dumbbells hold the hips in front of the hips. Inhale, raise one hand to shoulder level, exhale and lower it. Then do the same for the other hand. Do 3 sets of 10 repetitions.

Now that you know how to swing your shoulders with dumbbells, the main thing is not to skip classes and perform this small complex regularly.