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Shoulder training with dumbbells.
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WHAT OUR CUSTOMERS LOVE.
Shoulder Press Plate Load - Vision Fitness
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Isolation. Perfection.
Isolated shoulder training.
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Shoulder training: free and isolated exercises
Shoulder training is one of the most important components of successful strength training—both in a home gym and in a professional fitness studio. The shoulder muscles play a key role in posture, mobility, and stability in everyday life and during sports. Furthermore, a trained shoulder area ensures an aesthetic V-shape of the upper body. In our collection at motionsports.de, you'll find the optimal training equipment and aids for your individual shoulder training: from dumbbells and resistance bands to shoulder presses and butterfly reverse machines.
Shoulder training: Everything you need to know!
Why should you train your shoulders regularly?
The shoulder muscles consist of three main parts: the anterior , middle , and posterior deltoid muscles . These muscles are active in almost every movement of the upper body – whether lifting objects, participating in sports such as swimming, or in classic strength training. Targeted
Shoulder training supports:
- an upright posture
- more stability during pulling and pushing exercises
- balanced muscle development
- Protection against overload and injuries
If you don't train your shoulders sufficiently, you risk muscular imbalances - especially between the front and back - which can lead to shoulder problems in the long term.
What is the most effective exercise for the shoulder?
The shoulder press —also known as the overhead press —is considered the most effective exercise for the entire shoulder musculature. It engages the anterior and middle deltoid muscles, as well as the triceps and core muscles. It can be performed with dumbbells, barbells, or a guided machine. Other effective exercises include:
- Lateral raises : ideal for isolating the middle deltoid muscle
- Front raise : focuses the front shoulder head
- Butterfly Reverse : specifically activates the rear shoulder section – crucial for a healthy posture
- Face Pulls : promote shoulder stability and strengthen the back shoulder area
What is the best way to train your shoulders?
A balanced shoulder workout incorporates all three parts of the deltoid muscle. A combination of core exercises (e.g., shoulder press) and isolation exercises (e.g., lateral raises, reverse butterfly) is recommended. This will help you achieve both muscle building and definition. Training principles for optimal success:
- Progressive increase : Increase the weight over time or
the number of repetitions. - Variety : Switch regularly between devices, bands and
free weights. - Technique before weight : A clean execution protects your
joints. - Regeneration : Give your muscles 48–72 hours of rest.
Are 3 exercises enough for the shoulders?
Yes, if you approach it strategically. Three targeted exercises can be enough to effectively train all the muscles of the shoulder:
- Shoulder press – full-body exercise for strength and mass
- Lateral raises or front raises – for volume and definition
- Butterfly Reverse or Face Pulls – for stability and posture
What is important is the quality of execution and the right intensity.
How often should you train your shoulders?
The shoulders are already indirectly involved in many other workouts. Nevertheless, a separate training focus is worthwhile:
- Beginners: 1 targeted shoulder workout per week
- Advanced: 2x per week with focus on different
Types of stress (e.g.
Push tag & pull tag)
Make sure you allow sufficient recovery time, especially during high-intensity training.
Dumbbells – The classic for maximum training variety
Dumbbells are among the most versatile and effective training tools for the shoulders. They allow for natural freedom of movement , which protects the joints while simultaneously challenging the muscles to their maximum . With dumbbells, you can perform almost all relevant shoulder exercises – from classic shoulder presses and lateral raises to front raises and reverse flys.
At motionsports.de we offer a wide selection of dumbbells with different weight levels , including adjustable models
for space-saving training as well as dumbbells with a fixed weight unit for
Fast handling. Our dumbbells impress with:
- Ergonomic handles with non-slip coating – for maximum safety during training
- Robust materials such as steel core with neoprene, rubber or
Chrome coating – durable and quiet - Gradual weight increases – ideal for progressive muscle strain
- Perfect balance and workmanship – for controlled and smooth movements
Dumbbells are especially suitable for free, functional shoulder training. They also promote core stability, as you have to control each side individually—perfect for symmetrical muscle growth.
Resistance bands – flexible, functional and gentle on the joints
Resistance bands are the perfect complement or even alternative to classic dumbbells. They offer variable resistance that builds up progressively during the movement – an advantage that rigid weights
can't offer. For shoulder training, this means a constant muscle tension ratio , ideal for controlled movements and muscle definition.
In our shoulder collection, you'll find resistance bands in various strengths and designs—from lightweight beginner bands to strong power bands for advanced users. The key benefits:
- Versatile applications : for exercises such as lateral raises, butterfly reverse, face pulls or external rotations
- Gentle on joints and tendons : ideal for beginners, rehabilitation training or as a warm-up
- Mobile and space-saving : the perfect tool for on the go or for small training areas at home
- Can be combined with door anchors, handles or foot loops – for even more exercise variety
Resistance bands are particularly well-suited for training the rear deltoid muscle (often neglected!). Exercises such as banded face pulls or standing reverse flys can be performed precisely and safely.
– and with surprisingly high effectiveness.
Shoulder presses – Maximum strength development under control
For anyone looking to build maximum strength and muscle volume , a shoulder press (also called a shoulder press machine) is the training device of choice. Unlike free training with dumbbells, shoulder presses guide you safely through the movement , stabilize the body , and enable targeted training with heavier loads without compromising your technique. Our shoulder presses at motionsports.de are characterized by:
- Anatomically shaped backrests and seats for a safe, ergonomically correct body position
- Individually adjustable starting positions and grip angles – for optimal loading of all deltoid muscle parts
- High-quality bearings and guides – for smooth movements without jerking
- Solid steel frame and durable powder coating – ideal for permanent use in the home gym or studio
With a shoulder press, you primarily train the anterior and lateral deltoids , supported by the triceps and upper back. You benefit from consistent loading across the entire range of motion and can focus entirely on strength development and muscle tone – without the risk of losing form. The shoulder press is an excellent tool for controlled shoulder strengthening, especially for advanced users or those returning to exercise after injury.
Butterfly reverse devices – focus on the often neglected posterior shoulder
The posterior deltoid muscle—also known as the posterior deltoid—is often the weak point in shoulder training. Yet it's essential for healthy posture and rotator cuff stability . Butterfly reverse machines were specifically designed to train this muscle in isolation and are therefore a must-have in any holistic shoulder program. Our butterfly reverse machines offer:
- Adjustable arm and seat positions for a perfect fit to any body size
- Guided movement sequences to minimize incorrect loads
- Calm, even resistance – for a clean muscle contraction without momentum
Particularly with one-sided strain, for example, due to sedentary activities, muscular imbalances arise between the chest and back muscles. The Butterfly Reverse is one of the best countermeasures – it opens the shoulder girdle , promotes an upright posture, and relieves neck strain.
and upper back muscles. Another advantage: The device isolates the target muscles so strongly that you can generate intense muscle stimulation even with moderate weight – ideal for both muscle building and definition.
