home workout for shoulders

Home Shoulder Workout | Best Shoulder Exercises To Do At Home

If you’re trying to improve aesthetics, then well-developed shoulders are essential. Broad shoulders, combined with a wide back, help to give the illusion of a narrow waist. This is known as a V-taper look — something that most people aspire to.

The trouble for most of us is finding time to work out when we don’t always have time for the gym. So, what’s the solution? Developing your shoulders from the comfort of your own home. We’re going to look at the best shoulder exercises and workouts for you to do at home — so you’ve got no excuses. Let’s get started.

Shoulder muscles:

The shoulders are commonly referred to as your delts (deltoids) and consist of three primary muscles — the front (anterior head), the side (lateral head), and the rear (posterior head).

The shoulders work in two motions. The first motion is a push, which includes exercises such as push-ups, handstands, and bench or overhead presses. The second is when you lift something away from your body, that includes lifting in front, to the side of you, or even swinging your arms backwards. The direction of the movement determines which of the shoulder muscles are predominantly working.

Bodyweight shoulder exercises

There are many bodyweight exercises that will directly, and indirectly, target your shoulder muscles. Bodyweight exercises are perfect as they require very little equipment and can be completed from the comfort of your own home.

Any pressing movement like push-ups will target the shoulders, chest, and triceps.

The angle of the exercise will determine which muscle is worked the most. To get your shoulder muscles working as hard as possible, you need to press vertically.

1. Push-ups

The push-up is often overlooked, but when done correctly is an excellent exercise for developing your shoulders. It also helps develop your arms, core, and chest.

How to do a push-up

https://youtu.be/_Luxy8rPzuU

1. Lie face down, with your palms on the floor, next to your shoulders. You can also use a bench.

2. Keeping your back straight, push your hands into the ground so that your torso lifts upwards off the floor. Make sure your hands, wrists, and elbows stay in a straight line throughout the movement.

3. At the top, hold this position for a second and then lower yourself back down to your starting position. Hold this for a second and then repeat the above steps.

4. Keep your core locked as tight as possible throughout.

5. Aim to complete 10 reps.

2. Decline push-ups

By raising your feet on a bench, table or chair, you can still work your shoulders, but with more ease. The higher the position of your feet, the harder your shoulder muscles will work.

How to do a decline push-up

https://youtu.be/crht_vaWneA

1. Get into a push-up position and raise your feet onto a table or chair.

2. Keep your body and arms straight, palms on the floor, just wider than the shoulders.

3. Slowly lower yourself down to the floor whilst keeping your feet elevated.

4. Hold at the bottom for a second, then push back up. Repeat the sequence.

5. Start with 3 sets of as many reps as possible. Try build up the number of repetitions each week.

3. Handstand push-ups

Okay, we know what you’re thinking — there’s no way I can do a handstand push-up. They might look intimidating, and near impossible, but you actually don’t need to have superhuman strength to do them.

Handstand push-ups are a skill that might take you a while to master. But, you’ll never know unless you try. So give them a go.

How to do a handstand push-up

https://youtu.be/t1fx2tAcamY

1. Do a handstand against a wall.

2. Straighten your legs and rest your feet against the wall.

3. Lower your head down to the floor by bending your elbows.

4. Hold your position at the bottom for a second and then push back up until your arms straighten up.

5. Rest at the top for a second and repeat.

6. Keep your core tight at all times

7. Start with 3 sets of as many repetitions as possible. Try to build up the number of reps you complete from week to week.

Avoid this bodyweight shoulder exercise mistake

If you’re trying to put on mass we’d recommend you avoid doing too many circuits exercises, as they tend to have more of a conditioning effect. Rather than doing circuits, work on one specific exercise at a time with set reps in mind — focusing on maximal contraction to get the best effect for strength and growth. If you’re finding the exercise too easy, look for progression to make it harder and increase your muscle-building potential.

Dumbbell shoulder workout

Dumbbells are some of the best tools that you can use to develop your shoulders. They can be kept at home without taking up too much space and are extremely versatile — with so many exercises you can perform. Unlike bodyweight exercises, dumbbells also encourage you to use different plains of movement. Bodyweight exercises often limit shoulder movement to simply pushing, whereas dumbbells enable a more comprehensive range of movements in all directions.

1. Dumbbell shoulder press

The dumbbell shoulder press exercise targets your shoulders while placing some emphasis on your triceps and upper back. This is one of the best exercises to add mass to your upper body as it involves a multitude of muscles working together. The more muscles that are

involved the more weight can be lifted, which directly leads to muscle growth.

How to do a dumbbell shoulder press

https://youtu.be/UXy79ivGwXY

1. Pick a suitable weight for your required number of reps. Raise each weight up and let the dumbbells sit on your shoulders (or just above them), with your palms facing forwards.

2. Push the weight up above your head and, still above your head, touch the dumbbells together. Next, lower the weight back down until the dumbbells are sitting back on your shoulders.

3. Make sure you do full repetitions — all of the way up and down. Repeat the steps for a suitable number of reps and sets.

4. To begin with, we recommend aiming for 3 sets of 8 to 12 reps.

2. Dumbbell front raise

The front raise strengthens primarily the shoulder (delts) but also works the upper chest muscles (pectorals). The dumbbell front raise should only be used in this part of your shoulder is lacking in size. The front of the shoulders will get worked a lot with pressing movements so be careful not to overtrain this part of your body.

How to do a dumbbell front raise

https://youtu.be/xvJnLIycpbk

1. Stand tall while holding a set of dumbbells against your thighs, and with your palms facing you.

2. Raise one dumbbell in front of you at a time, so that the dumbbell comes just above your shoulder line, parallel to the floor. Your arm should be almost straight, but your elbow soft, and your palms facing towards the floor. The opposite arm should be resting against your thigh.

3. Hold the dumbbell at the top of the movement for a second and slowly lower it back down. Next, raise your other arm and repeat the sequence.

4. Aim for 2 to 3 sets of 10 to 15 reps per arm.

3. Dumbbell side raise

The dumbbell side raise works the lateral head of the shoulders. This is the muscle on the side of the shoulder that when fully developed gives that 3d look and adds width to your physique. The exercise works the shoulder by lifting a dumbbell away from the body.

How to do a dumbbell side raise

https://youtu.be/2kLrHfLmUAA

1. Stand tall and grab a dumbbell in each hand, with your palms facing inwards, next to your thighs.

2. Lift your arms up to the side so that your knuckles are in line with your shoulders and your weights are parallel to the floor. Hold this position at the top for a second and slowly lower the weight back down to its starting position.

3. Make sure you keep your core tight and avoid swinging your hips to shift the weight.

4. Aim for 2 to 3 sets of 12 to 15 repetitions.

4. Bent-over dumbbell raise

The bent-over dumbbell raise works the posterior or rear shoulder head. The posterior head is responsible for giving that fully developed rounded look to the shoulders and is often the most difficult to develop. This shoulder muscle is activated when lifting weight away from your body (shoulder abduction) but the body is bent over instead of being upright.

How to do a bent-over dumbbell raise

https://youtu.be/3QgieXH5fRQ

1. Stand up and lean your torso forward towards the floor. Keep your lower back straight so that your torso is almost parallel to the floor. Keep your head in a neutral position and avoid extending your neck upwards.

2. Your arms should be down in front of you, dumbbells in hand, and palms facing each other. Make sure your elbows are relaxed, with a very slight bend, and not locked.

3. Engage your rear delts and pull your elbows up towards the ceiling in a reverse fly motion. The weights should end upwards, almost parallel to the floor, with your palms facing the floor.

4. Avoid bouncing your torso and relying on momentum. Instead, keep your core engaged throughout the movement.

5. Aim to complete 2 to 3 sets of 12 to 15 repetitions.

Take home message:

You don’t need any fancy equipment or a gym membership to effectively work your shoulders. If you incorporate these exercise into your regular workout routine, you should start to see noticeable improvements within weeks. Check out our Protein Powder supplements to aid your recovery between sessions.

Just remember to focus on optimal form, with a full range of motion, to ensure your shoulder muscles are worked and strengthened correctly. Once you are familiar with these exercises, start gradually increasing the number of reps to make the exercise harder.

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15 Exercises For the Ultimate At-Home Shoulder Workout

Shoulder the burden. A chip on your shoulder. A shoulder to cry on.

There’s a reason shoulders are mentioned in so many idioms — along with the hips, shoulders provide “most of our movement capabilities,” says Rachel MacPherson , an ACE certified personal trainer. (Ever try using your arm without moving your shoulder? It’s not easy!)

Your shoulders literally get you through the day. Reaching overhead, opening that jar of pickles, picking up your kids — it all requires sturdy shoulders, MacPherson says.

But how can you target these essential muscles without a fancy gym membership? Try these 15 muscle-building exercises handpicked by MacPherson and certified personal trainer Hannah Pithers — all of which you can do in your living room with body weight , dumbbells, or resistance bands .

Exercises using dumbbells or resistance bands

For these movements, you’ll need a pair of moderate-weight dumbbells or a resistance band.

Shoulder press

Stand with feet shoulder-width apart. Hold a pair of dumbbells at chin height, with arms bent close against your body and palms facing in.

Press the weights up overhead, so your biceps frame your face. Hold for a second or so, then lower back to the starting position for a count of three.

Do 10 reps per set.

Lateral raise

Stand with feet shoulder-width apart. Hold a dumbbell in each hand, with arms by your sides and palms facing in (or hold a band between your hands).

Lift your arms out to the sides (forming a T shape) until they’re parallel with the floor. Hold for a second or so, then lower back to the starting position for a count of three.

Front raise

Stand with feet shoulder-width apart. Hold a dumbbell in each hand, with palms facing your body and the weights resting on the tops of your thighs.

Keep arms straight as you lift arms to shoulder height. Hold for a second or so, then lower back to the starting position for a count of three.

Upright row

Bend elbows and bring them up and out until the dumbbells are in front of your armpits. Hold for a second or so, then lower back to the starting position for a count of three.

Single-arm external rotation

Stand with feet shoulder-width apart. Hold a dumbbell in right hand and place left hand on your hip.

Bend right arm to 90 degrees, with palm up and forearm in front of you, parallel with the floor. Without moving your elbow, rotate your weight 45 degrees to the right. Return to the starting position for a count of three.

Stand with feet shoulder-width apart. Hold a dumbbell with both hands and extend your arms straight in front of you.

As you would turn a steering wheel, turn the weight to the left as far as you can, and then to the right. Make sure to keep your shoulders down. Continue for 1 minute.

Raise and pull-apart

Keep arms straight as you lift arms to shoulder height, then take them 90 degrees out to the sides, forming a T shape. Reverse your arms, bringing them back together and down. That’s 1 rep.

Military press

Stand with feet shoulder-width apart, with one foot slightly in front of the other. Hold a dumbbell in each hand.

Bring the dumbbells up to shoulder height, with palms facing away from you. Take arms straight over your shoulders, keeping core engaged and back straight. Hold for a second or so, then lower back to the starting position for a count of three.

Exercises using body weight

No equipment at home? No problem — these bodyweight moves can be done anywhere!

Kneel on a yoga mat, with knees under hips and hands under shoulders. Keep your back flat. Look down at the floor and keep your neck long.

Inhale and drop your belly toward the mat while lifting chin toward the ceiling. Keep shoulders away from ears and shoulder blades broad across your back.

As you exhale, round your back, tuck tailbone, and curl chin toward chest. Inhale and repeat. Continue for 10 breaths.

Walkout/inchworm

Stand with feet hip-width apart and arms by your sides. Keeping core engaged and back straight, hinge at your hips and put your palms on the floor (bend knees if needed).

Slowly and carefully walk hands forward into a high plank position, with wrists under shoulders and body in a straight line.

Hold for a moment, then walk hands back to feet to complete 1 rep. Do 10 reps per set.

Start in a high plank position (or drop to your knees if needed). Keep hands under shoulders and your core, hamstrings and glutes strong.

Keeping neck neutral, lower your body until chest barely touches the floor. Don’t let your hips or butt drop! Draw shoulder blades back and down and elbows close to your sides.

Push back up to the starting position with a strong core. Do 10 reps per set.

Start on hands and knees. Place hands directly under shoulders and step feet back, so your body is in the straight line. Keep your neck long and look past your hands. Press hands into the floor and keep core and glutes engaged.

Hold for up to 1 minute, or as long as you can hold good form.

Lie on your right side, with legs stacked. Prop yourself up on your elbow or hand, keeping feet and legs stacked.

Hold for up to 1 minute, or as long as you can hold good form. Repeat on the other side.

Plank shoulder tap

Start in plank position, with feet wider than shoulders. Without moving your lower body, lift right hand and tap left shoulder. Return right hand to the floor and repeat on the other side. That’s 1 rep.

Plank to Down Dog

Start in plank position, with feet hip-width apart. Hinge at hips while keeping your back flat, pushing into Downward Dog. Hold for a breath, then return to plank. That’s 1 rep.

Putting it all together

Start with a warmup (think light stretching, a couple of overhead reaches, and a 30-second plank). Next, choose five or six of these exercises and perform 3 sets of each. Aim to work out your shoulders twice a week, at least a day apart.

Also, make sure you don’t schedule chest and triceps workouts the day before you work your shoulders, says MacPherson. “These exercises rely on the shoulders too much and should be performed at least 24 to 48 hours after a shoulder workout,” she explains.

If you want to build strong, round, defined shoulders, you’ll need to stick with your routine but add more weight over time, says Pithers.

“Lifting the same weights over and over won’t stimulate those muscles to change and grow,” she says. So switch things up, add weight when you need to, and get ready to rock some tank tops.

Last medically reviewed on May 21, 2020

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9 Great Shoulder Exercises with No Equipment

Reading Time: 5 minutes 30 seconds

DATE: 2023-06-14

The shoulder is the most mobile joint in the body. It is responsible for many different muscle actions. These include adduction, abduction, flexion, extension, and external rotation. The main function of the shoulder is to provide range of motion in the arm. Bones such as the scapula, clavicle, and humerus help support all shoulder movement.

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There is no shortage of shoulder exercises. Though not having gym equipment still becomes an obstacle for clients. Some clients use this as an excuse to not workout. Fortunately, you do not need equipment to build strength and muscle. Try implementing bodyweight training into your client’s workout program. Learn how these exercises for a bodyweight shoulder workout can help clients achieve their goals.

Top Benefits of Bodyweight Shoulder Exercises

Bodyweight shoulder exercises offer a convenient and accessible way to develop resilient and strong shoulders, without the need for equipment or a gym membership. From enhanced upper body strength and joint stability to improved posture and functional movement, there are numerous advantages of incorporating these exercises into your fitness routine.

Convenience and accessibility: Bodyweight exercises can be performed anywhere, without the need for specialized equipment. You can do them at home, outside, or while traveling, making them highly convenient and accessible.

Improved shoulder strength: Bodyweight exercises engage the shoulder muscles effectively, helping to build strength and endurance over time. This is particularly helpful for individuals who may not have access to or prefer not to use weights or machines.

Enhanced joint stability: Bodyweight shoulder exercises often involve stabilizing the shoulder joint, which can improve its stability and reduce the risk of injuries, such as dislocations or strains.

Functional movement patterns: Many bodyweight exercises mimic everyday movements, such as pushing, pulling, or lifting, which improves functional strength and mobility. This translates to better performance in daily activities and sports.

Core engagement: Bodyweight shoulder exercises often require engaging the core muscles to maintain stability and proper form. This helps strengthen the entire midsection, improving overall posture and stability.

Increased flexibility and range of motion: Certain bodyweight shoulder exercises, such as wall slides , can help improve shoulder flexibility and range of motion. This is important for maintaining joint health and preventing stiffness.

Scalability and progressions: Bodyweight exercises can be modified to suit different fitness levels. As you gain strength and proficiency, you can progress to more challenging variations, ensuring continued development and growth.

Shoulder Muscle Anatomy

Before diving into a bodyweight program, you must know the shoulder anatomy. The shoulders consist of many muscle groups, but three main muscles: 

Anterior deltoid

Medial deltoid

Posterior deltoid 

Due to the location of each muscle, they are sometimes referred to with different names. The anterior deltoid is often referred to as the front deltoid. The medial deltoid is called the side or lateral deltoid. The posterior deltoid is often called the rear deltoid. These terms are used interchangeably. The names are derived from the origin of each muscle.

The anterior delts are located on the front part of the upper arm. They assist in arm flexion and internal rotation. The medial delts are located on the outside of the upper arm. These help with overhead pressing and adduction. Lastly, the posterior delts are found on the back of the upper arm. They help the arm extend and laterally rotate. 

These are the primary muscles involved in shoulder strength and power . Especially when the main goal is to improve their physique and body composition. It is important to teach clients the role that the shoulders play in everyday life. All arm movement incorporates the shoulders in some aspect. 

Protecting the shoulder joint with strength exercises is critical to overall health and fitness. Learn more about strengthening the rotator cuff in this ISSA blog.

Top Bodyweight Shoulder Exercises

Bodyweight training is effective and can be implemented into any workout program. No equipment is required for this shoulder workout, and exercises can be performed anywhere. Clients who might travel for work or want a home workout will benefit from these exercises. Some of these exercises are for more experienced clients, so be sure to regress or progress accordingly. 

Pike Push-ups

Start the pike push-up in a push-up position with your arms straight and hands shoulder-width apart. Lift your hips in the air and create an upside-down V shape. From here bend your elbows and lower the top of your head to the ground. Just as you would perform a push-up. Push your body back up until your arms are straight. If this is easy for you, you can try handstand push-ups.

Handstand Push-ups

Begin this shoulder exercise by standing in front of a wall. Kick your feet up and achieve a handstand position against the wall. Maintain a tight core and squeeze your glutes to maintain position. Then, lower yourself down towards the ground. Once you are as close as you can get to the ground, push back up. Focus on keeping your legs straight and core muscles engaged. If the handstand push-up is too challenging for your client, start with wall walks.

For wall walks, you will start in the same position as the handstand push-up. Your body will be up against the wall. Begin by walking your hands away from the wall. At the same time allow your feet to walk down the wall. Once you are in a push-up position, walk your feet back up the wall. Walk up until you are flat against the wall in a handstand position.

Incline Push-ups

Incline or decline push-ups provide an alternative to being in a vertical or upside-down position. For incline push-ups, start in a plank position with hands shoulder-width apart on a bench. Lower your chest down to the bench and push back up. For decline push-ups, start in a plank position with hands shoulder-width apart. This time have your feet elevated on the bench or box. Lower your chest down to the ground and push back up.

Shoulder Taps

Start in a push-up position with hands shoulder-width apart. Keep your arms fully extended with your back flat and toes on the ground. Bring one hand up off the ground and tap the opposite shoulder. Rotate back and forth tapping both arms. When performing the shoulder tap exercise keep the core tight and avoid excessive movement at the hips.

Bear Crawls

A bear crawl is a bodyweight exercise that targets shoulder strength and mobility. Start in an all-fours position and lift your knees off the ground. Maintain a flat back and keep arms shoulder-width apart. Move one hand forward and follow with the opposite foot. Alternate sides, stay low to the ground, and repeat the movement for distance.

Plank Rockers

Achieve a push-up position with feet hip-width apart. Push your body back towards your heels. Allow your legs to bend and sit your glutes on your heels. The end position should mimic a child's pose. Though keep your legs off the ground. Return to the starting position. Keep your arms straight throughout the entire motion.

Plank Walks

Start in a plank position on your elbows. Place one palm down and begin pushing the body up off the ground. Follow with the other hand and arm pressing the body up to a position push-up. Once in a push-up position, slowly lower the body back down to the elbows, one arm at a time.

Superman (I, Y, & T)

For the superman exercise, lie flat on the ground in a prone position. Keep your arms extended and out to the side. Start by raising your arms up in front of the body, above the head, to create an “I” shape with both arms. Bring them back to the starting position. Then, raise your arms up and out to the side of the head, creating a “Y” letter shape. After returning to the starting position, finish by raising your arms to the side creating a “T” shape.

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9 Shoulder Exercises to Do at Home That Dissolve Any Sign of Tension

" Shoulder   exercises, when done properly, strengthen muscles that can improve posture," says Mauro S. Maietta, the district fitness manager at Crunch Fitness . They do, after all, hold up your neck and head, which is critical when you're sitting slumped over all day. Plus, they're extra important for functional movements in every day life, like lifting things and reaching high places. "In addition, they compliment full range of motion at the  shoulder joint, and are the primary drivers for overhead movements," he adds.

So in addition to focusing on your go-to target spots, you should also be strengthening those shoulders. Here, Maietta and Jon Clinthorne, nutrition communication manager at Atkins , share their favorite shoulder exercises that you can do at home—whether or not you've got equipment to do them with. Plus, done repeatedly, they help the muscles get stronger, while banishing any signs of tension. Win-win.

1. Arm circles

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2. Pike push-ups

3. Handstand wall walk and holds

4. Pike hold

5. Lateral raises

6. Lateral lunge to overhead press

8. Push-up plank with shoulder tap

9. Seated shoulder presses

Sitting down with your core tight and shoulders back, hold a dumbbell in each hand at your shoulders. Press the weights from shoulder level straight up over your head, bringing them  almost to a touch, then lower. Start with lighter weights, then work your way up to something heavier as you get stronger.

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28th November 2023

Dumbbell Shoulder Workout To Try At Home

This home dumbbell shoulder workout will help you build a stronger frame for injury-free strength sessions and big upper-body gains…

There’s nothing wrong with regularly doing a  full-body dumbbell workout but our shoulders require special attention. That’s why we’ve devised this home dumbbell shoulder workout. The big muscles in the joint have the capacity to shift a large amount of weight but if you ignore the small stabilising muscles that are deep in the joint you could end up with an injury that’s hard to heal.

This dumbbell shoulder workout begins with two exercises – external and internal rotations – that strengthen the deep-lying stabilising muscles. They will also warm up your joints for the bigger lifts, such as the seated shoulder press, that follow.

As with any body part, it’s important to work the shoulders from a variety of angles. The lateral raise will target your middle shoulders, the front raise targets your front shoulders and the halo targets the front, middle and rear shoulders.

Try this dumbbell shoulder workout at home

• Dumbbell external rotation (12-15 reps each side | 2 sets)
• Dumbbell internal rotation (12-15 reps each side | 2 sets)
• Dumbbell kneeling hammer-grip shoulder press (10 reps | 3 reps)
• Dumbbell lateral raise (10 reps | 3 reps)
• Dumbbell front raise (10 reps | 3 reps)
• Dumbbell halo  (10 reps | 3 reps)

How to do this dumbbell shoulder workout:

• Do exercises 1-6 in order  
• Rest for 1 minute between sets  
• Rest for 2 minutes between exercises  

1. Dumbbell external rotation

Reps: 12-15 each side Rest: 60 secs Sets: 2

Do this move as a warm-up before heavy shoulder exercises or at the end of a workout to develop your stabilising muscles.

How to do a dumbbell external rotation:

• Firstly, lie on your side with your knees bent for stability.
• Next, with your upper arm in line with your body, bend your elbow to 90 degrees and hold a dumbbell.
• Then, rotate your arm as far as is comfortable and return to the start. 

2. Dumbbell internal rotation

Move your shoulder in the opposite direction to the external rotation.

How to do a dumbbell internal rotation:

• Start by lying on your side with your knees bent for stability, your upper arm in line with your body and your elbow bent at 90 degrees.
• Hold a light dumbbell in your upturned palm.
• Now, rotate your arm so the dumbbell points upwards with your elbow still at 90 degrees.

3. Dumbbell kneeling hammer-grip shoulder press

Reps: 10 Rest: 60 secs Sets: 3

Kneeling while doing the press makes the exercise more stable and allows you to lift more weight.

How to do a dumbbell kneeling hammer-grip shoulder press:

• Firstly, kneel with the dumbbells held at shoulder height and your elbows out to the sides.
• Make sure you keep your core braced throughout the move and avoid arching your back.
• Now, press the weights directly overhead but don’t let them touch at the top.

4. Dumbbell lateral raise

Use a light weight to target both your delts and your upper traps to give yourself broad-looking shoulders.

How to do a dumbbell lateral raise:

• Start by standing with your feet shoulder-width apart, your body upright and your core braced.
• Then, lift the weights out to the sides with straight arms.
• Stop at shoulder level and hold for a second before lowering slowly.

Get kitted out for this shoulder workout with the best adjustable dumbbells

5. Dumbbell front raise

By raising the dumbbells out in front of you, you place the stress on the front of your shoulders.

How to do a dumbbell front raise:

• Firstly, hold the dumbbells in front of your quads with your palms facing you.
• Now, lift the dumbbells out in front of you to shoulder level, pause for a second, then lower slowly to the start. 

6. Dumbbell halo

Reps: 10 Rest: 60 secs Sets: 3  

Moving the dumbbell around your head in a 360-degree rotation works your whole shoulder joint, making this exercise a great addition to this workout.

How to do a dumbbell halo:

Start position:

• Firstly, hold the dumbbell in front of you at chin height with palms facing forwards.
• Next, rotate the dumbbell around your head then reverse the movement back to the start.

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Related content:

• Boost your core with this dumbbell abs workout
• Try out the best adjustable dumbbells
• Theses are the best dumbbell exercises for back workouts

by Laurence McJannet

Laurence is a sports, fitness and lifestyle writer. He began his journalism career in Beirut and Amsterdam, before returning to the UK to write for the likes of ProCycling, What Mountain Bike and Outdoor Fitness magazines. In the process of writing Bikepacking (Mountain Bike Camping Adventures on the Wild Trails of Britain), he cycled and wild camped across some of most remote places in the UK, subsequently taking TV presenter Sean Fletcher on one of his off-road cycling adventures for an episode of BBC Countryfile.

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