As a runner, it’s so easy to neglect the upper body. We log our weekly miles, spend some time stretching and maybe even complete a few squats or lunges along the way. It doesn’t take long before we’ve completely forgotten about our entire upper body.
Contrary to our intuition, the biceps, triceps, back and shoulder actually have the potential to contribute to our running success. A strong upper body provides us extra power on the run, helping propel us up hills with ease and keeping us strong when the legs fatigue.
Throwing a few bicep curls into our weekly strength training is better than nothing, but taking the time to complete some targeted workouts for the upper body is actually much simpler than we think.
This Dumbbell Shoulder Workout is a simple routine that can be completed any time, right at home. These dumbbell shoulder exercises help strengthen the chest and upper back while toning the shoulders, providing you with extra power and strength.
Strengthening your shoulders is as easy as spending just 15 minutes each week completing this Shoulder Workout. These dumbbell exercises are perfect for runners with little upper body strength, women looking to tone their shoulders, and beginners of any kind.
It doesn’t get much easier than 15 minutes at home in your living room with a pair of dumbbells. Add these dumbbell shoulder exercises to your weekly routine to gain some extra power and oomph on the run!
15 Minute At Home Dumbbell Shoulder Workout
Forward Raises x 15
Begin with your arms straight down at your sides, with dumbbells parallel to your thighs. Keeping both arms straight, simply lift your dumbbells until your arms form a 90 degree angle with your body. Focus on maintaining a straight back and lifting without arching. You can choose to lift both arms at the same time or alternate lifting one arm at a time.
Upright Fly x 15
Begin by bending your arms at a 90 degree angle, and lifting your hands and forearms until they are parallel to the floor. From this position, simply raise your dumbbells up towards your ears while maintaining the bent arm position and 90 degree angle at your elbows. Lower your dumbbells back down until your forearms are parallel with the floor and repeat.
Back Fly x 15
Begin with your arms straight down at your sides. Bend at the waist to lean forward slightly, keeping your back straight with your arms straight down in front of you. From this position, raise both dumbbells out to your sides, keeping your arms straight. Lower your dumbbells back down and repeat.
Upright Row x 15
Begin with your arms straight down at your sides, with your palms facing your thighs and dumbbells parallel to your body. Simply lift the dumbbells straight up, keeping them parallel to your body, until they reach chest height. Your arms should bend at the elbows to accommodate this motion. Lower your dumbbells back down to rest at the front of your thighs and repeat.
Overhead Press x 15
Begin by raising your dumbbells up to ear level with palms facing in front of you, bending your arms at a 90 degree angle. From this position, press the dumbbells up above your head, straightening your arms completely. Bend the arms to lower the dumbbells back to ear level and repeat.
Arnold Dumbbell Press x 15
This Arnold Dumbbell Press is very similar to the Overhead Press, with only one difference. For this dumbbell press, turn your wrists in the beginning position so your palms are facing behind you. Begin with dumbbells at ear level with arms bent at a 90 degree angle and palms facing behind you. As you press the dumbbells above your head and straighten your arms, your elbows should be facing away from you. Lower back to ear level and repeat.
–> Repeat entire set 3 times
These dumbbell shoulder exercises are an excellent way to tone your shoulders and build strength at your own pace. When beginning this workout, it is a great idea to complete the exercises without dumbbells a few times and focus on form. Once your body has adjusted to the movements, begin by adding lightweight dumbbells.
As your shoulder strength increases, you can increase the resistance by adding heavier dumbbells. These shoulder exercises will help balance strength throughout the entire body, even during training. 15 minutes each week is all it takes to strengthen your upper body, tone your shoulders and add power to your run.