16 Shoulder Exercises

Dumbbell SnatchDumbbell Snatch

Primary Muscle(s): Shoulders (All)

  • Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width. This is starting position.
  • Tighten your core, explode upwards, and powerfully pull the weight up and overhead. Keep your back flat and maintain strong posture.
  • Hold 1s at the top and slowly return down to start. Immediately repeat.

Tip: Pause at the bottom for 1s to avoid using momentum.

Dumbbell Push Press

db push-pressPrimary Muscle(s): Shoulders (All)

  • Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
  • Dip down slightly, explode up, and powerfully press the dumbbells directly overhead.
  • Hold for 1s at the top and lower the weights back down to your shoulders. Keep your core tight throughout.

Tip: Do it on one leg or a BOSU ball to increase core stability.

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