One Dumbbell Shoulder Routine | No Bench Required: Strengthening Your Shoulders
2023/11/25

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This article discusses a shoulder workout that can be done using only a single dumbbell and without the need for a bench. The workout is designed to target and strengthen the shoulder muscles.

Traditionally, shoulder workouts involve the use of dumbbells and a bench. However, this workout eliminates the need for a bench, making it more accessible for those who may not have access to a gym or a bench.

The workout consists of three exercises: the single-arm dumbbell shoulder press, the single-arm dumbbell lateral raise, and the single-arm dumbbell front raise.

To begin the workout, stand upright and hold the dumbbell in one hand, keeping your feet shoulder-width apart. Start with the single-arm dumbbell shoulder press, raising the dumbbell to shoulder level with your palm facing forward. Extend your arm upwards until it is fully extended, then slowly lower the dumbbell back down to shoulder level. Repeat this exercise for a set number of repetitions before switching to the other arm.

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Next, move on to the single-arm dumbbell lateral raise. Standing in the same position as before, hold the dumbbell in one hand with your palm facing your body. Slowly raise the dumbbell to the side, keeping your arm straight and your palm facing downwards. Continue raising the dumbbell until it reaches shoulder level, then gently lower it back down. Repeat this exercise for a set number of repetitions before switching to the other arm.

Finally, perform the single-arm dumbbell front raise. Standing with your feet shoulder-width apart, hold the dumbbell in one hand with your palm facing your thigh. Slowly raise the dumbbell in front of you, keeping your arm straight until it reaches shoulder level. Lower the dumbbell back down in a controlled manner. Repeat this exercise for a set number of repetitions before switching to the other arm.

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This workout can be performed as a circuit, meaning you complete all three exercises in a row without taking a break. After finishing all three exercises, rest for a minute or two before starting the circuit again for a total of three to four sets.

In conclusion, this article discusses a shoulder workout that can be done with only a single dumbbell and without the need for a bench. By performing exercises such as the single-arm dumbbell shoulder press, lateral raise, and front raise, individuals can effectively target and strengthen their shoulder muscles. This workout is beneficial for those who may not have access to a gym or a bench, allowing for a versatile and accessible shoulder workout.

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