SHOULDER
EXERCISES
DUMBBELL WORKOUT
5
5
Shoulder Workout
Why Should I Train Shoulders?
✅ Enhances posture
✅ Creates more stability
✅ Reduces injury risk
Shoulder Workout
Can You Build Shoulders At Home?
Yes! You can strength train the shoulders with dumbbells. Choose heavy weights - the last 2-3 reps in an exercise should be difficult.
Shoulder Workout
EXTERNAL ROTATION
1
Targets:
Shoulders (deltoids) and rotator cuff muscles.
SHOULDER
PRESS
2
Targets:
The shoulders, triceps, rear delts and upper back muscles.
UPRIGHT
ROW +
FRONT
RAISE
3
Targets:
Shoulders and upper back.
LATERAL
RAISES
4
Targets:
The lateral deltoid (also engages the anterior deltoids and posterior deltoid).
DUMBBELL
PUNCHES
5
Targets:
Shoulders, triceps, upper back, mid-back, abs and core muscles.
1. External Rotation
2. Shoulder Press
3. Upright Row + Front Raise
4. Lateral Raises
5. Dumbbell Punches
DO IT:
Perform for 40 seconds work, 20 seconds rest.
Screenshot
Workout
FULL Workout
Try the FULL
25-Minute
Workout!
FULL Workout
Train the shoulders, chest and triceps in
this push day
workout at home!
Push Workout