Build Up Strong Shoulders With a Muscle-Blasting Dumbbell Circuit | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build Up Strong Shoulders With a Muscle-Blasting Dumbbell Circuit

January 24, 2012

Must See Strength Training Videos

No matter the sport, shoulder strength is a key component of athletic success. But shoulder health is often something we take for granted.

Training the muscles of the shoulder helps prevent injury—which is extremely important considering the shoulder can move into more than 1,600 different positions! There is more movement at the shoulder joint than at any other joint in the body.

To keep your shoulders strong, healthy and functional, try the Dumbbell Shoulder Matrix, an intense dumbbell circuit that tackles all the muscles of the shoulder in an intense, functional fashion—all while using just 10- to 20-pound dumbbells. I prefer dumbbells over barbell shoulder exercises, because dumbbells allow for more natural shoulder movements.

How to Perform the Dumbbell Shoulder Circuit
Six exercises are performed in a non-stop circuit fashion. You do two sets, with a two-minute rest between them. To begin, grab dumbbells ranging from 10 to 20 pounds and follow the workout below:

  • Set 1: Perform all exercises for 12 reps
  • Rest two minutes
  • Set 2: Perform all exercises for eight reps

1. Upright Row

  • Grasp dumbbells with overhand grip
  • Raise dumbbells straight up to shoulders
  • At top position, elbows will be above shoulders
  • Lower to starting position; repeat

2. Lateral Raise

  • Stand with feet shoulder-width apart
  • Keep back straight and elbows slightly bent
  • Raise dumbbells to shoulder level while keeping palms facing body
  • Lower to starting position; repeat

3. Front Raise

  • Hold dumbbells with palms facing thighs
  • With elbows slightly bent, lift arms straight out to shoulder level
  • Lower to starting position; repeat

4. Bent-Over Raise

  • Hold dumbbells next to sides
  • With knees slightly bent, bend at waist, keeping back flat and core tight
  • Raise arms to sides until elbows are at shoulders
  • Lower to starting position; repeat

5. Close-Grip Bent-Over Dumbbell Row

  • Bend at waist until torso is parallel to floor
  • Keep core tight with knees slightly bent
  • Hold dumbbells hanging down with slight bend in elbows
  • Pull dumbbells up until elbows are level with torso
  • Lower to starting position; repeat

6. Overhand Grip Wide Bent-Over Row

  • Holding dumbbells, bend at hips
  • Keep core tight and do not arch back
  • Let dumbbells hang at arm's length
  • Without moving torso, pull dumbbells and squeeze shoulder blades together
  • Lower to starting position; repeat

Photo:  thestarttofitness.com

A strength and conditioning coach at the collegiate level since 2002, Jason Spray is currently the director of strength and conditioning for men’s basketball and assistant director for football at Middle Tennessee State University, where he also aids in day-to-day physical and nutritional development. Spray earned his bachelor’s and master’s degrees from Middle Tennessee and is CSCS, SCCC, USAW, NSCA, NASE, FMS and CSCCa certified. He is also a USA Weightlifting Club coach and a certified physical therapy aide. Spray has trained athletes ranging from high school to professional and Olympic levels. He has been featured in Premier Players Magazine and is the head sports performance adviser for RSP Nutrition.

Jason Spray
- A strength and conditioning coach at the collegiate level since 2002, Jason Spray is a head strength coach at Middle Tennessee State University, where he...
Jason Spray
- A strength and conditioning coach at the collegiate level since 2002, Jason Spray is a head strength coach at Middle Tennessee State University, where he...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 81,125
Michael Jordan: Mind of a Champion
Views: 542,861
Antonio Brown Juggles 3 Footballs
Views: 1,085,272

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

How Functional Training Has Overly Complicated Strength Training

How Functional Training Has Overly Complicated Strength Training The Truth about "Functional" Fitness It's a term that's been thrown around for as long...

Prevent ACL Injuries With This Exercise

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Reach New Training Heights With Resistance Band Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Improve Soccer Agility with Lateral Strength Exercises

7 Farmer's Walk Variations for Improved Core Strength

4 Simple Golf Core Exercises to Increase Your Driving Distance

5 Exercises to Develop Soccer Power

Perfect Your Squat Technique With the Unloaded Squat

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Use Eccentric Lifts to Increase Size and Strength

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Master the Lateral Lunge to Improve Your Hockey Stride

Mike Boyle's 5 Tips for More Effective Workouts

3 Post-Activation Potentiation Combos for Explosive Strength

6 Gym Machines That Are Actually Worth Your Time

Never Bench Press With Your Feet in This Position

How Often Should You Vary Your Exercise?

4 Deadlift Variations to Increase Your Pull

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Increase Your Explosiveness with the Power Curl

7 Strategies for Faster Workout Recovery

How NOT to Perform a Pull-Up (With Fixes)

7 Best Lower-Body Strengthening Exercises

5 Ways to Get a Higher Vertical Jump

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7-Exercise Core-Blasting Workout

These 3 Single-Leg Movements Will Improve Your Squat Technique

How to Design a Greco-Roman Wrestling Training Program

10 Ways to Get Stronger With a Sandbag

3 Tricks for a Stronger Front Squat

A Better Way to Train Your Core

Kyle Lowry's 12-Week All-Star Training Program

The Best Single-Leg Exercises for Youth Athletes

Putting Together an Off-Season Workout for Point Guards

Build Max Power With These Pulling Exercises

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

12-Week Resistance Band and Chain Workout

How Strength Training Changed Rory McIlroy's Game

Make Lifts More Challenging With Resistance Bands

Dominate Your Bench Test With This Strategy

Develop Core Strength for Throwing

Posterior Chain Fixes to Improve Your Game

7 Ways to Work Out Competitively Without CrossFit