If you're looking to build upper body strength and muscle, especially to contour your shoulders, you've come to the right place. You don't need different gym equipment, time or space – all you need is some dumbbells and fifteen minutes of free time.
If you usually train at the gym, you should navigate to the free weights section and pick up some dumbbells to complete the routine. Or, if you prefer to work out at home, some of the best adjustable dumbbells can make a great investment in any home workout space. These weights allow you to fit multiple dumbbells in one piece of equipment, saving space and allowing you to modify the load during your workout.
Once you've mastered some dumbbells, you can be led through this upper body-defining routine by certified personal trainer Lisa Lansford (opens in new tab). You'll progress through five different exercises that engage and challenge your shoulders and other muscles like your chest, triceps, and back.
Lanceford recommends that your goal is to complete 10 to 12 repetitions of each exercise and complete the routine for a total of three rounds. If you're stuck on “what dumbbell weight should I use?”, it's always wise to start light. In this way, you can focus on correct form, which is essential to preventing injuries and improving performance.
Watch Lisa Lanceford's 5-Step Shoulder Dumbbell Workout
These dumbbell moves are great for anyone looking to build more strength in their shoulders. Having stronger shoulders will help you perform everyday tasks, such as lifting and moving heavy objects, and help improve your posture.
But the routine will also benefit those looking to build muscles in the shoulders and other surrounding upper body muscles. One of the most effective ways to boost muscle growth is to constantly challenge your muscles to work harder than ever. You can use the progressive overload technique in these five exercises by increasing the weight size.
Alternatively, if you're using shoulder bodyweight exercises to build strength and muscle, you can simply increase the number of repetitions you're using to increase the challenge.
Whether you're looking to build strength, muscle, or both, you need to make sure your diet supports your workouts. Protein is an important ingredient in your daily meals and snacks because it helps our muscles repair and grow.
There are many different types of protein that work in a variety of diets—such as plant-based or dairy-free—including protein in powder form. Some of the best protein powders for weight loss are helpful to add to shakes and oats, especially on days when your food intake isn't too high on protein.
