10 Minute Dumbbell Shoulder Workout At Home
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You might not realize it, but you use your shoulder muscles in a thousand different ways each day. Every time you lift your arm, reach for something, walk, you are moving with your shoulders. Almost everything that you do with your upper body can be linked back to the shoulder girdle. For this reason, it’s important to make sure that you are protecting and strengthening the muscles of the shoulder.
In this 10 minute dumbbell workout, we will work through shoulder strengthening exercises in all planes of motion, while simultaneously working on your muscular endurance with some combination shoulder exercises to give you an efficient at home workout.
While many traditional shoulder workouts require heavy gym equipment, this entire shoulder workout only uses one set of dumbbells. If you are new to working out, this is a great beginner workout. Simply decrease the repetitions you do each round, use a lighter set of dumbbells, or you could even do this entire workout without weights at all!
Whatever variation of these exercises you choose to do, you will leave this 10 minute shoulder workout feeling stronger than ever!
10 Minute Shoulder Workout At Home With Dumbbells
Suggested:
5-10 minute warmup, such as walking or active stretching.
Modification:
Since each exercise is performed for one minute, take your time going through each movement. If this is your first time doing a workout like this, rest as needed.
Shoulder Exercises List
Do each exercise for one minute. After each combo exercise, take 30 seconds to rest before moving on.
Modification: For any of these exercises, drop the dumbbell, if necessary.
Forward Shoulder Raise
How-to: Start in a standing position, core engaging, arms resting on the front of your legs, palms facing you. Slowly lift the arms until parallel with the ground. Lower down.
Form tip: Avoid swinging the arms as you lift and lower. Keep the movement slow and controlled. Only lift your arms until they are parallel with the ground.
Lateral Shoulder Raise
How-to: In the same position, start with your arms at your sides, palms facing in. Slowly lift your arms until your arms are parallel with the ground. Slowly lower down.
Form tip: Avoid swinging the arms as you lift and lower. Keep the movement slow and controlled. Only lift your arms until they are parallel with the ground.
90 Degree Raise
How-to: In a standing position, start with your arms next to your sides, elbows bent, palms facing inward. Keeping the 90 degree bend at the elbow, lift the arms until the palms are parallel with the floor. Slowly lower down.
Form tip: Keep the palms and elbows in one line — do not like the elbows or the palms dip or rise above each other. Keep your core engaged to prevent swinging as you lift the arms.
Cuban Rotations
How-to: The starting position for this exercise is the lifted portion of the 90 degree raise. Elbows bent, palms facing down, arms straight in line with shoulders. Rotate the arms to lift the forearms until your palms are facing away from your body and arms are vertical. Slowly lower back to start, with palms facing the ground.
Form tip: Keep the arms parallel with the ground throughout the entire movement. Do not let your elbows start to drop!
Shoulder Press
How-to: In the same position as the lifted portion of the Cuban press, shoulders and elbows in one line, palms facing away, elbows at 90 degrees. Press both dumbbells overhead, extending the arms, and slowly lower down until you return to 90 degrees at the elbow.
Form tip: Squeeze the core tightly to avoid arching the back as you press and lower the arms. Avoid letting your elbows drop when you return to the starting position.
Extended Arm Bends
How-to: Standing, extend your arms outward, palms facing upwards. Using only tiny movements, slowly bend the elbows and extend fully. Keep this movement very small.
Form tip: Squeeze through the core to keep the body tall and avoid arching in the back. Keep the bend in the elbows very small, but don’t let your arms drop!