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Keeping your back straight, bend at the waist to pick up two dumbbells, your palms facing behind you. This will be your starting position. Keeping your torso stationary, exhale as you lift the dumbbells straight to your sides until your upper arms are parallel to the floor. Pause briefly at the contracted position, then inhale as you slowly lower the dumbbells to the starting position.
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Holding a dumbbell in each hand, sit on a military press bench or utility bench with back support. Place the dumbbells upright on top of your thighs. Raise the dumbbells to shoulder height one at a time, using your thighs to help propel them into position. Be sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Exhale as you push the dumbbells upward until they almost touch at the top. After a brief pause at the top, inhale as you slowly lower the weights to the starting position.
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Stand up straight with a dumbbell in each hand in front of your thighs at arms’ length, using an overhand grip. This will be your starting position. Without swinging, lift the right dumbbell to the front with a slight bend in your elbow with your palm facing down. Continue to lift it until your arm is slightly above your chest, and parallel to the floor. Lower the dumbbell slowly to the starting position, then repeat with the left dumbbell. Continue alternating in this fashion until the recommended number of reps has been performed with each arm.
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Get down on all fours and place your hands a little wider than your shoulders. Keep your feet together and strengthen your arms and legs. Make sure that your entire body is in one straight line, from head to toe. Keeping your elbows close, lower your chest till it’s just one inch above the floor. Hold this position for a second and bring your body up.
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Stand up straight with a dumbbell in each hand at your sides, your palms facing you. This will be your starting position. With your torso stationary, exhale as you lift the dumbbells to your sides with a slight bend in your elbows, continuing to raise the weights until your arms are parallel to the floor. Your hands should be tilted slightly forward as if you are pouring a glass of water. Pause for a brief moment at the top, then inhale as you slowly lower the weights to the starting position.
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Want massive shoulders? Try these five exercises.
