VideoDec 3, 20234 minWith Nikkiey Stott

Dumbbell Shoulder Workout for Women: 5 Moves Explained

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This video is part ofStrength Training for Women266 lessons · where to start, common questions and more

In this video

Strong, defined shoulders come from doing a handful of good exercises well. In this short walkthrough, Nikkiey Stott takes you through five shoulder moves and explains exactly how to set up, move and finish each one, so you know what you're doing before you pick up the weights.

You'll learn the seated dumbbell Arnold press, a three-step shoulder side lateral that also brings in your biceps and traps, the reverse rear delt fly, the dumbbell standing shoulder press, and a plate front diagonal raise. Nikkiey points out which part of the shoulder each one targets and the form mistakes to avoid, like locking out your elbows or arching your lower back when you press overhead.

All you need is a pair of dumbbells, a weighted plate and a bench with back support. Use it as a form guide or as the base of your next shoulder day.

Key takeaways

For the seated Arnold press, keep your back flat against the bench, start with the dumbbells at chest level palms facing you, and rotate your wrists so your palms face forward at the top.
On every overhead press, extend your arms fully but stop short of locking your elbows.
The three-step shoulder side lateral goes from a hammer curl up to your shoulders, out to the sides at shoulder level with palms down, then back in to your shoulders and down to the hammer curl position.
For the reverse rear delt fly, lean forward until your chest is parallel to the ground, keep a slight bend in your elbows, raise the weights until your arms are parallel to the floor and squeeze your shoulder blades together at the top.
During the standing shoulder press, stay aligned from head to toe and avoid arching your back, which puts a lot of tension on your lower back.
For the plate front diagonal raise, hold the plate in front of your hips with both hands, lift it diagonally across your body above the opposite shoulder with arms extended, then lower with control and switch sides.
Lower the weights back to the starting position slowly and with control on each exercise rather than letting them drop.

Questions answered

How do you do an Arnold press correctly?

Sit on a bench with back support and keep your back straight against it the whole time. Start with the dumbbells at chest level with palms facing your body, then press overhead while rotating your wrists so your palms face forward at the top, without locking your arms, and reverse the rotation as you lower.

What muscles does the reverse rear delt fly work?

Nikkiey explains that the reverse rear delt fly specifically targets the rear deltoid muscles. She calls it a burner that creeps up on you every time.

How do I keep my lower back safe during a standing shoulder press?

Keep yourself in alignment from head to toe and don't arch your back, because arching creates a lot of tension on your lower back. Press until your arms are extended without locking your elbows, then lower to shoulder height in a controlled motion.

What is a three-step shoulder side lateral?

It's a complex move that engages your biceps, deltoids and traps. You curl the dumbbells from a hammer curl position up to your shoulders, extend your arms out to the sides at shoulder level with palms down, then bring them back in to your shoulders and lower your elbows to your sides.

What does a plate front diagonal raise target?

According to Nikkiey, the plate front diagonal raise specifically targets the front deltoids and the upper chest. You lift a weighted plate diagonally across your body to above the opposite shoulder, lower it with control, and repeat on the other side.

Full transcript

Nikkiey: What's up, you guys? Today, we're going to build some shoulders. I've got five exercises that we're going to hit, and I'm going to walk through each one in detail with you. Let's get to it.

The first exercise of this workout is a seated dumbbell Arnold press. This is one of my favorite shoulder exercises. What you are going to do is sit on a bench with back support. You want to make sure that your back is entirely straight up against that back support throughout this entire movement. Start with the dumbbells held in front of you at chest level. Palms are facing your body. As you lift the dumbbells overhead, you're rotating your wrists so that your palms face forward at the top of the movement. Your arms should be extended, but they are not locked. And you're going to reverse the motion, rotating your wrists back to the starting position as you lower the dumbbells. This specific exercise targets the entire shoulder, incorporating rotational movement for enhanced shoulder mobility. It's such a good exercise.

Exercise number two is a complex movement that will engage your biceps, your deltoids and your trap muscles. This is a three-step shoulder side lateral. You're going to stand with your feet shoulder width apart. You're going to hold your dumbbells at your sides in a hammer curl starting position. You're going to curl the dumbbells up towards your shoulders, and then you're going to extend your arms out to the sides at shoulder level. Palms are facing down towards the ground. Finally, you're going to move your arms back in, touching your shoulders, lowering your elbows in closer to your body and keeping them at your sides, bringing you back to that hammer curl position. This is such a great exercise too for your shoulders.

The third exercise of this workout is a reverse rear delt fly. You can do it as I am doing, in a standing position, or you could also sit on the edge of a bench. You're going to lean forward. Your chest is parallel to the ground, and you're going to hold a dumbbell in each hand. Your palms are facing upward and outward throughout this motion. You're going to raise the dumbbells to the side, keeping a slight bend in your elbows, until your arms are parallel to the floor. Then you're going to focus on squeezing the shoulder blades together at the top of the movement. Slowly lower the weights back down to starting position. This exercise specifically targets the rear deltoid muscles. That is a burner. That'll creep up on you every time.

The fourth exercise of this workout is a dumbbell standing shoulder press. You're going to be in a standing position, so it's really important that you are keeping yourself in alignment from head to toe and you're not creating an arching back. If you are doing that, you're going to create a lot of tension on your lower back. You're going to stand shoulder width apart, holding dumbbells at shoulder height with your palms facing forward. You're going to press those dumbbells upward until your arms are fully extended, but you're not locking out your elbows, so be careful that you're not doing that. Then you're going to lower them back to starting position at shoulder height in a controlled motion. This exercise specifically works the entire shoulder area.

And the last exercise, this is another complex exercise, however one of my favorites. This is a plate front diagonal raise. You're going to stand with your feet shoulder width apart. You're going to hold a weighted plate with both hands in front of your hips. You're going to then lift that plate diagonally across your body until it's above your opposite shoulder, keeping your arms extended. Lower back down in a controlled manner to that starting position and repeat on the other side. This exercise specifically targets the front deltoids and the upper chest.

And that wraps up our shoulder workout for the day. Guys, if you are looking to transform your fitness journey, WarriorBabe's one-on-one coaching program is tailored to your unique goals. Our expert coaches provide personalized workout plans, nutritional guidance and continuous support along your journey to ensure your success. So whether you're a beginner or an experienced person, we'll help you achieve your best physique and strength. Apply now for our one-on-one coaching program at WarriorBabe. Start your path to becoming a stronger, more confident you. Check out the links in the description below. See you in the next video.

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