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Beginner Shoulder Workout

Jamie July 25, 2023

Exercise 1: Shoulder Press (Dumbbell or Barbell)
Instructions:
Sit on a bench with back support or stand straight with feet shoulder-width apart.
Hold the dumbbells or barbell at shoulder height with an overhand grip (palms facing forward).
Push the weight overhead by extending your arms fully.
Lower the weight back down to shoulder level and repeat for the desired number of reps.

Exercise 2: Lateral Raises
Instructions:
Stand straight with feet shoulder-width apart and arms hanging by your sides.
Hold dumbbells in each hand with palms facing your body.
Raise both arms out to the sides until they are parallel to the floor.
Slowly lower the dumbbells back down to the starting position and repeat.

Exercise 3: Front Raises
Instructions:
Stand straight with feet shoulder-width apart and arms hanging by your sides.
Hold dumbbells in each hand with palms facing your thighs.
Keeping your arms straight, lift one dumbbell directly in front of you until it reaches shoulder level.
Lower the dumbbell back down to the starting position and repeat with the other arm.

Exercise 4: Bent-Over Rear Deltoid Raises
Instructions:
Stand with feet shoulder-width apart and knees slightly bent.
Hold dumbbells in each hand with palms facing each other.
Bend forward at the hips, keeping your back straight and your chest up.
Lift both arms out to the sides, squeezing your shoulder blades together, until they are parallel to the floor.
Slowly lower the dumbbells back down to the starting position and repeat.

Exercise 5: Upright Rows
Instructions:
Stand straight with feet shoulder-width apart, holding a barbell or dumbbells in front of you with an overhand grip (palms facing your body).
Lift the weight straight up towards your chin, keeping it close to your body, until your elbows are above shoulder height.
Pause for a moment, then lower the weight back down to the starting position and repeat.

Note: Adjust the weight and number of reps based on your fitness level and capabilities. Start with a weight that challenges you but allows you to maintain proper form. As you progress, gradually increase the weight or number of reps to continue challenging your muscles.
Remember to warm up before starting the workout and cool down/stretch afterward. If you’re unsure about proper form or have any concerns, it’s always a good idea to consult with a fitness professional or train.