Tutorial 2 of 3
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Beginner Shoulder Workout 2

Jamie September 15, 2023

Exercise 1: Barbell Overhead Press

• Sets: 3
• Reps: 8-10
• Rest: 60 seconds

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart, and the barbell resting on your collarbone.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell back to collarbone height in a controlled manner.

Tips:

• Keep your core tight and maintain a slight arch in your lower back.
• Avoid using your lower body to lift; focus on the shoulders.
• Start with a weight that allows you to complete the reps with proper form.

Exercise 2: Standing Dumbbell Front Raise

• Sets: 3
• Reps: 12-15
• Rest: 45 seconds

How to Perform:

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Raise one arm straight in front of you until it’s shoulder height.
3. Lower it back down slowly and repeat with the other arm.

Tips:

• Keep a slight bend in your elbows.
• Control the movement and avoid using momentum.
• Use a weight that challenges you without compromising form.

Exercise 3: Cable Face Pulls

• Sets: 3
• Reps: 12-15
• Rest: 45 seconds

How to Perform:

1. Attach a rope attachment to a high pulley on a cable machine.
2. Stand facing the machine and hold the rope with both hands, palms facing each other.
3. Pull the rope towards your face, squeezing your shoulder blades together.
4. Slowly return to the starting position.

Tips:

• Focus on engaging your rear deltoid and upper back muscles.
• Keep your elbows high and wrists straight.
• Use a weight that allows for proper form.

Exercise 4: Bent-Over Dumbbell Reverse Flyes

• Sets: 3
• Reps: 12-15
• Rest: 45 seconds

How to Perform:

1. Hold a dumbbell in each hand and bend at your hips to lean forward slightly.
2. Keep your knees slightly bent and your back straight.
3. Raise your arms out to the sides, squeezing your shoulder blades together.
4. Lower the weights back down slowly.

Tips:

• Concentrate on engaging your rear deltoids and upper back.
• Avoid using your lower back or neck to lift the weights.
• Choose an appropriate weight for your fitness level.

Remember to warm up before starting your workout and cool down afterward. As you progress, you can adjust the weight or reps to continue challenging your shoulder muscles. Always prioritise proper form to prevent injuries, and if you experience any discomfort or pain, consult a fitness professional or doctor.