How To: Dumbbell Shoulder Raise (Home & Gym)

To lose fat, we all need to build lean muscle to keep metaboli process up. The key is to challenge your muscle. We’re going to do this by focusing on a dumbbell workout and nine moves. They are:

1) Unilateral Squat

2) Piston Shoulders Presses

3) Bench Press with Dumbbells

4) Reaching Lunges

5) Squat Press with Twist

6) Crossover Lunge

7) Dumbbell Calf Jumps

One Arm Row

9) Frog Presses

You may do these at home or in the gym. Let’s get into detail with each exercise:

-Unilateral Squat. Grab the dumbbell, cup them with both hands. It ought to be underneath your chin. Squat with one leg. Make sure with the other leg.

-Piston Shoulders Presses. Holding both dumbbells in each hand. Lift them overhead simultaneously, one had rapidly and without delay and in front of the other, alternating each side.

-Bench Press with Dumbbells. Grab your bench and lie flat on your back. Bring the thumbs listen the arm pit as you lower but not have the elbow pass the shoulders.

-Reaching Lunges. Grab both dumbbells; fetch the hands towards the armpit. Step for forward with one foot, one at a time. Left leg first, then right leg. As you step forward, you reach for the front toes. Do both sides of the body.

-Squat Press with Twist. Grab both dumbbells and get I them in front of your just in front of your shoulder. Squat down and as you go up, press the dumbbells and twist to the right. Squat low again and up and twist to your left. Repeat this assorted times.

-Crossover Lunge. Grab a lighter pair of dumbbells and do a curtsy like lunge. Take a big step back with your right foot towards your left side kicking you arms out behind you. Do the same with the other leg.

-Dumbbell Calf Jump. Get a challenging weight dumbbell in each hand. Jump and land on the balls of your feet. Emphasis your calves when jumping.

-One Arm Back Row. Go to your bench or chair, lean with one arm on the bench and leg is kicked out to the side. Lift the dumbbell up towards your ribcage. Make sure you do the other side of the body.

- Frog Press On Ball. Lie prone on the ball. Place your hands out like push up. Lift your legs up with soles of your feet together and raise your hips. Squeeze the glutes at the top.

How To Dumbbell Shoulder Raise Home Gym

Most women have dieted and exercised their entire lives. It’s always the same yo-yo story-lose the weight, gain it back, over and over again. Or they’ll lose most of the weight but they can’t burn off those last stubborn 5-10 pounds. Or they’ve got very intense exercise regimens-personal trainer and all, but still they don’t have the results they’ve been looking for: tight buns, strong arms, and a flat belly. The reason for this is that no one, until now, has been as qualified as Judith Sherman-Wolin, Exercise Specialist at the UCLA Center for Nutrition, to disclose the mysteries of dumbbells. Sherman-Wolin has developed a fast, easy dumbbell program that any individual may do at home and may set up for less than it costs to go to a gym each month.

About the AuthorJudith Sherman-Wolin is a health fitness practitioner, educator, journalist, former television producer, and activist. She is the exercise specialist at the UCLA Center for Human Nutrition and is a contributor to MSNBC Health, Fitness magazine, and oncology.com

How To Dumbbell Shoulder Raise Home Gym Image

How To Dumbbell Shoulder Raise Home Gym Pic

How To Dumbbell Shoulder Raise Home Gym Picture

How To Dumbbell Shoulder Raise Home Gym Pic

Most helpful client reviews

56 of 57 people found the following review helpful.
A Good Place to Start
By M. J. Burak
If you’ve never done weight training, this book is a good place to start. Tha majority of the book espouses the gains of weight training, then gives “recipes” (yes, that’s what they’re called in the book) for specific exercises. There’s also a 30-day “menu” designed to be finished in when it comes to 30 minutes. Performing the exercises as prescribed allows for a total body workout disseminate out over 2-3 days.

If you know a bit when it comes to weight training, then this book may be too simplistic for you. For example, the author chooses to stick with simple terms like “shoulders” rather of identifying which specific muscle in the shoulder region is being worked, e.g., Anterior Deltoid, Lateral Deltoid, Trapezius, etc.

However, the low-tech approach to using only dumbbells and a chair to build a better body outperforms most other weight training books I’ve seen. Plus, being geared towards a woman’s body rather of a man’s is another plus.

70 of 76 humans found the following review helpful.
Motivational but not terribly instructive
By hurrae
Sensible approach, not very clear descriptions of the exercises. I be grateful for the motivational style of the book; the author stresses that numerous exercise each day will yield better results than doing not one thing at all, and has designed a workout for people who can’t spend hours at the gym. Her program proposes just one exercise per muscle group each day, alternating upper & lower, with dissimilar exercises on substitute days to remainder the workout over the week.

However, I find her descriptions of the exercises less than idealisti if you don’t already know the exercise. Consider the original exercise in the book, the Hamstring Hug. Her instructions say to lie on the floor and gently draw your knee toward your chest. Um, okay… I suppose it’s mutual sense to straighten your leg to stretch the hamstring, but if you were new to stretching, would you recognise that? It in truth will have to have been mentioned. Or perhaps she meant something else. Is it possible to get a good stretch on the hamstring by pulling your bent knee toward the chest? Could be, as she goes on the say that it’s okay if you’re not flexible sufficient to get your knee very close to your chest. On the other hand, perhaps the reader was never supposed to bend the knee at all but pull straight up from the hip? This is just inexcusably sloppy. Exacerbating the problem, none of the stretchings or abs exercises are illustrated.

The exercises with weights are better because they have pictures, but even these may be confusing. For example, on day 1, she recommends doing V-Backs for triceps. The pictures show before and after, but the description doesn’t explain the motion intended to get the reader from point A to point B. The picture for point A shows a woman standing with feet somewhat further apart than hip width, keeping weights with her arms akimbo, the weights touching in an “A” in front of her. The picture of point B is from the back, showing the woman with her leg position unchanged, arms straight, arms and legs parallel to each other. The original step in the instructions is “Glue the insides of your upper arms versus your rib cage.” This isn’t apparent in either picture. She goes on to tell you to extend your arms behind you. That makes sense, but because the picture of point B is directly from the back, the reader can’t tell how intense the backward thrusting motion ought to be. The arms look flush with the body, but could be assorted inches behind her. I couldn’t tell from the picture; as this was a new exercise to me, I ended up skipping it and will at long last ask an individual else to show it to me. The poor quality of instruction is specially annoying given the book’s special and significant stress on the importance of good form.

Overall, I give this four stars for passion, one for content. I do find that I’m using her workout guidelines as a quick cheat, but substituting exercises I already know for new ones she’s introduced, or going elsewhere for similar exercises, rather than slogging through her descriptions.

28 of 28 humans found the following review helpful.
Great program.
By Lucy the Bargain Hunter
Love this program. I didn’t need all the motivational chapters in the book because I had already decisive that weight-training was the way to go for me, in order to prevent osteoporosis (being thin and little boned I am at risk). This is a very do-able program, not one thing perplexed or expensive, something that you may without apparent effort stick with. The 30 day recipes provide sufficient assortment so that you won’t get bored, and if you begin to feel ‘blah’ in your workouts, do not forget to increase the weight a little bit to challenge your body. I feel better, look better, and love the sentiment of ‘strength’. The author is genuinely consecrated to supplying service – she even includes her e-mail address in the book so that you may write to her with your workout questions – AND she in truth will answer your e-mails! (Give her a few days to get back to you).

See all 27 client reviews…