Many people are familiar with just dumbbell presses as compound shoulder exercise and flank them with loads and loads of isolations. That is not very effective. Here is another shoulder compound, one you don’t see very often.
Shoulder Compounds And Isolations
When you do a 3-day-split, you normally combine legs and shoulders, which means there are two, maybe three exercises you do for your shoulders. Doing those as isolations doesn’t make a lot of sense; the shoulder muscle has three parts, front, side, and back (anterior, lateral, posterior) and all three need attention.
When I started working out, I only did one shoulder compound, the one most people are familiar with, the shoulder press. I combined it with lateral raises, effectively leaving out the posterior shoulder muscle. That came to haunt me: When I later integrated pullovers into my program, the back portion of the shoulder couldn’t stabilize very well and pullovers caused me pain. I had to spent precious time on isolating the posterior muscle to let it catch up – time that could have been used more effectively.
Dumbbell Shoulder Raises
It would have been much better had I integrated another shoulder compound into my workout: the dumbbell raise. Together these two give you a complete shoulder workout, engaging all three parts of the muscle. The dumbbell raise will also train your traps, forearms, involve a bit of biceps and a host of other muscle. The exercise is very simply to do: stand up, grab two dumbbells, and raise them to your arm pits while also raising your shoulders.
Here is a video demonstrating the exercise: