Dumbbell shoulder exercises for CrossFit
Source: BOXROX

Dumbbell Shoulder Exercises to Target All Shoulder Muscles

Stronger shoulders will be beneficial for many CrossFit workouts, from overhead lifts to gymnastics movements.

  1. HALF KNEELING DUMBBELL PRESS WITH BAND ROW

“The combination of push and pull into a single exercise is a great way to challenge your brains motor control and your mastery of different movement patterns,” says Functional Bodybuilding.

“There’s not one best exercise for targeting the shoulders,” says John P. Porcari, Ph.D., head of the University of Wisconsin’s Clinical Exercise Physiology Department in a study published by Ace.

“Because the shoulder is such a complex joint, Porcari explains, it is impossible for one exercise to maximally activate all three heads of the deltoid muscle at one time,” the study cites.

It found that you have to target the shoulder with more than one exercise and be aware of which area you’re specifically targeting.

“If you’re doing front raises, shoulder presses and lateral raises you’ve actually just doubled up on the anterior deltoid, hit the middle and then totally neglected the posterior deltoid. You’re not getting a well-rounded workout,” said lead researcher Samantha Sweeney, M.S. on the paper.

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