Shoulder Dumbbell
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Use the following exercises to help strengthen and develop your shoulder muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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PALMS IN PRESS |
SINGLE ARM PRESS |
1 ARM LAT RAISE |
1 ARM UPRIGHT ROW |
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2 Sets of 10 - 12 lifts - aim to keep your palms facing inwards. |
2 Sets of 10 - 12 lifts each arm with 30 - 45 seconds rest. |
2 Sets of 8 - 12 lifts keeping a slight bend in your arm. |
2 Sets of 10 - 12 slow lifts. Make sure the weights are secure. |
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REVERSE FLYS |
AROUND THE WORLDS |
LYING SIDE RAISE |
BENT OVER 1 ARM LAT RAISE |
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2 Sets of 8 - 12 lifts - aim to keep chest on the incline bench. |
1 Set 8 - 12 lifts work through a complete range of movement. |
2 Sets of 8 - 12 lifts each arm - aim to keep the arm straight. |
8 - 12 lifts each arm - aim to keep your back straight. |
Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 - 6 only. If you click on each image, it will give you a full exercise description. Remember to stretch after each exercise. |
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