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 • 2 485

    ATHLEAN-X™   3 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…

    • Danny P P
      Danny P P  2 days back

      Yo bro what's your steroid regimen? Does your bf shoot you up?

    • dustin pinder
      dustin pinder  2 months back

      I mostly done body weight until I got sick. I petty much could do most calisthenics moves. Jeff do you think handstand pushups is safe to do regularly, once a week or twice a week along with other shoulder and chest routines. I do have a injured joint in my upper neck and suffer with physical tourretes thought Id put that out there to make it easier for you to determined what is best if u get chance to read my post.

    • Daddy Yo
      Daddy Yo  3 months back

      Hey I never comment on your videos until now You have my full attention on this one been trying to get ahold of someone Who knows what they doing in the gym . Thanks for your time and consideration in this ok?

    • Kuze Hibiki
      Kuze Hibiki  3 months back

      Whats your instagram?

  • Jyo Lovely
    Jyo Lovely  3 hours back

    Sodhi na..

    • Phntm27
      Phntm27  14 hours back

      why didn't you cover the arnold press?

      • Juan C.
        Juan C.  1 days back

        Now I know why I had discomfort with the seated db press but not with the standing bb press

        • R. Mercado
          R. Mercado  1 days back

          WOW! I love it!

          • alexis betsky
            alexis betsky  1 days back

            Jeff... You give the most complete and the best exercises that I've ever come across in all my years at the gym about thirty in all. Thank you so much for all these golden techniques . It's very awesome of you to be sharing this all for us. Please keep up the amazing work. I'll sure be watching and learning and applying even more. What great Motivation.

            • E Goat
              E Goat  2 days back

              Your shoulders have been internally rotated.
              Like to undo.

              • Faris Lukman
                Faris Lukman  2 days back

                Stick that ass out!

                • NigelBrazy
                  NigelBrazy  2 days back

                  Bro i hate when he wants us to get on the floor at a dirty ass public gym

                  • ElectricVulcano
                    ElectricVulcano  3 days back

                    Jeff, thanks a lot for all the honesty.

                    • xixi743
                      xixi743  4 days back

                      These are kind of intimidating exercises x.x

                      • Sharyar Javed
                        Sharyar Javed  4 days back

                        what about shoulder shrugs??

                        • Mazhar Khan
                          Mazhar Khan  4 days back

                          Make video on wings..

                          • mohammad ifthkar
                            mohammad ifthkar  4 days back

                            PL plz plz plz plz plz
                            Make vedeo how to melt belly fat

                            • Darrell Weaver
                              Darrell Weaver  5 days back

                              Man! why didn't I find your videos when I started working out a year and a half ago? I could have made even bigger gains if I'd applied these insider secrets.

                              • P MB
                                P MB  5 days back

                                Anyone else following the MLB banner in the background, while listening to Jeff..? lol

                                • V M
                                  V M  5 days back

                                  Brilliant jeff...

                                  • Md. Ahsanul Hoque
                                    Md. Ahsanul Hoque  5 days back

                                    thank you

                                    • Shimul Ahmed
                                      Shimul Ahmed  5 days back

                                      Very awesome. I love that you explain why you should or should not do a certain lift. Thank you.

                                      • KJ88
                                        KJ88  5 days back

                                        Hey I have a question about my rotators. I was wondering will exercising while they're hurting make them worse?

                                        • Костянтин Кротевич

                                          Most of presented exercises seem to activate mainly front delts and therefore develop huge disproportion in shoulders. Has anyone tried a program for shoulders, consisted only of theese exercises? As Jeff himself obviously uses different method in shoulders training, utilizing other equipment

                                          • Imad Guemmah
                                            Imad Guemmah  6 days back

                                            great content man, but i wish you could talk less
                                            big fan of your channel though

                                            • Mike Moretz
                                              Mike Moretz  7 days back

                                              I know exactly what you mean when you say sitting really digs into your shoulder blades when doing doing shoulder fly’s. It’s better to do them standinf

                                              • Vinorth V
                                                Vinorth V  1 weeks back

                                                WALLACE from Wallace & Gormit .

                                                • Jarett Bro
                                                  Jarett Bro  1 weeks back

                                                  What about 3 months after a shoulder dislocation any advice or just slowly move back into shoulder workouts?

                                                  • 3x3 wudworx
                                                    3x3 wudworx  6 days back

                                                    Take it slow mate, I’ve had 1 shoulder reconstruction due to dislocations and the other side due to a shattered collarbone, slowly built up the weights over many months looking for range of motion rather than “look at me amount of weight” recently started using athlean x face pulls at the gym as well. You’ll get there just don’t rush it cos the recon is not a fun thing to go through.

                                                • Bobby Boy
                                                  Bobby Boy  1 weeks back

                                                  Hi jeff . I'm trying to make a full body workout I can do 3 days a week .how many of these exercises should I do each day and should I alternate them on different days . Cheers pal

                                                  • Nap Mcdan
                                                    Nap Mcdan  1 weeks back

                                                    Did the shoulder workout. Shoulders didn't turn green...🤔

                                                    • Chakra 1
                                                      Chakra 1  1 weeks back

                                                      How about L sit & variations also stomach vacuum does it work?

                                                      • geni bedi
                                                        geni bedi  1 weeks back

                                                        so nice

                                                        • James Mason
                                                          James Mason  1 weeks back

                                                          6:01 NOOOOOO. pinky UP not DOWN...!! WTH

                                                          • John Horchler
                                                            John Horchler  1 weeks back

                                                            I'm trying to get my vines popping out or to show so when the doctors draw my blood they have a vine 🏋💪😁

                                                            • Jacki Jacks
                                                              Jacki Jacks  1 weeks back

                                                              I often hear the comment.... for those guys who don'e have access to a gym! I've trained at many different gyms, but NONE have been equiped like Jeffs. i.e. never seen a Jammer before. But all gyms have barbells.

                                                              • dennis Rodman
                                                                dennis Rodman  1 weeks back

                                                                ATHLEAN, i have inflamed Shoulder Bursitis, Can you tell me how to heal ? or have safe shoulder and chest exercise if possible ? thank you bro

                                                                • valoraz
                                                                  valoraz  1 weeks back

                                                                  I'm no expert , but I had that pretty bad for a couple months, what I did was keep it mobile while using light weights(talking like sub 5kg), if you go heavy while injured, you risk it getting worse, I stayed away from ovehead exercises and did rotator cuff exercises with just hanging from a bar for as long as I could, every day, took atleast a month before it got significantly better, hope it helps.

                                                              • William Maddox
                                                                William Maddox  2 weeks back

                                                                Love the video and technique, but can't do that many standing presses with numerous lower back issues as well as scoliosis so I have to use a bench and sit as straight as I can when doing shoulder presses, standing hurts too much

                                                                • Juan Ariza
                                                                  Juan Ariza  2 weeks back

                                                                  Jefff, I’m sorry but I’ll never get on my stomach on the gym floor with weights, people will laugh, I’m sorry

                                                                  • 504boi8wd
                                                                    504boi8wd  2 weeks back

                                                                    I’d love to see a whole series on corrective exercise!

                                                                    • Zhi Kang Shao
                                                                      Zhi Kang Shao  2 weeks back

                                                                      jeff, these vids are awesome. I work out from home. In the past I've had gym memberships and used them, but working out from home is ideal for me at the moment due to work breaks that are perfect for exercise but too short to cover travel time to a gym. Your bodyweight and dumbell exercise videos are a huge boon.

                                                                      • BEN DANIELS
                                                                        BEN DANIELS  2 weeks back

                                                                        Guys like this with muscles kind of bulging veins etc just look vein and ridiculous just stay healthy and relatively slim that’s enough

                                                                        • mr thinkvoid
                                                                          mr thinkvoid  2 weeks back

                                                                          Fantastic video great variations love it

                                                                          • Miguel angel Dealmonte
                                                                            Miguel angel Dealmonte  2 weeks back


                                                                            • Perry Robitionate
                                                                              Perry Robitionate  2 weeks back

                                                                              Jeff, I'm curious as to your thoughts on this approach to side-laterals:

                                                                              • Kumindra Wickramasinghe

                                                                                I did the push press which iv never done before n i ended up with a neck sprain. now cannot turn my neck. therefore should i continue with shoulder exercises or take a break until i feel better?

                                                                                • tanju hassan
                                                                                  tanju hassan  2 weeks back

                                                                                  Great videos Jeff, just wondering if you might consider a series on minimum exercises to achieve various goals ie for strength, size etc ? Keep up the great work, I really appreciate it 😊

                                                                                  • Mr. Elastomeric1
                                                                                    Mr. Elastomeric1  2 weeks back

                                                                                    890 Yankee Fans thumbed this down

                                                                                    • MIKE PRINCE
                                                                                      MIKE PRINCE  2 weeks back

                                                                                      Jeff, I have just found your website and am really enjoying it. I think you will be my only fitness source going forward. Thank you for taking the time to help me and many others. It is much appreciated! Mike Prince, Albany NY

                                                                                      • John Hill
                                                                                        John Hill  2 weeks back

                                                                                        You got it coach! I'm on it

                                                                                        • Casey Champagne
                                                                                          Casey Champagne  2 weeks back


                                                                                          • George Lee
                                                                                            George Lee  2 weeks back

                                                                                            So I use a seat that only supports my lumbar (back problems). would this also impinge on gains?