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Beginner Shoulder Workout 3

Jamie September 15, 2023

Exercise 1: Seated Dumbbell Shoulder Press

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

How to Perform:

1. Sit on a bench with back support, feet flat on the floor.
2. Hold a dumbbell in each hand at shoulder height, palms facing forward.
3. Press the weights overhead until your arms are fully extended.
4. Lower the weights back to shoulder height in a controlled manner.

Tips:

• Maintain good posture with your back against the bench.
• Avoid locking your elbows at the top of the movement.
• Use a weight that challenges you without sacrificing form.

Exercise 2: Dumbbell Arnold Press

• Sets: 3
• Reps: 10-12
• Rest: 45 seconds

How to Perform:

1. Sit on a bench with back support or stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder height, palms facing your body.
3. Rotate your palms outward as you press the weights overhead.
4. Reverse the motion, rotating your palms back in as you lower the weights.

Tips:

• Maintain proper posture and engage your core.
• Focus on the controlled rotation of your palms during the exercise.
• Choose a weight that allows you to complete the reps with good form.

Exercise 3: Dumbbell Lateral Raises

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

How to Perform:

1. Stand with a dumbbell in each hand by your sides, palms facing your thighs.
2. Lift both arms out to the sides until they’re parallel to the ground.
3. Lower your arms back down slowly.

Tips:

• Keep a slight bend in your elbows throughout the movement.
• Avoid swinging your body; use your shoulder muscles to lift the weights.
• Choose a weight that challenges you but allows for proper form.

Exercise 4: Standing Dumbbell Shoulder Press

• Sets: 3
• Reps: 10-12
• Rest: 45 seconds

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder height, palms facing forward.
3. Press the dumbbells overhead until your arms are fully extended.
4. Lower the dumbbells back to shoulder height in a controlled manner.

Tips:

• Engage your core and avoid arching your back.
• Focus on a smooth, controlled motion during the exercise.
• Start with a weight that allows you to complete the reps with good form.

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. If you experience any pain, stop and seek guidance from a fitness professional or doctor.