SHOULDER EXERCISES

DUMBBELL WORKOUT

5

5

Why Should I Train Shoulders?

✅ Enhances posture ✅ Creates more stability ✅ Reduces injury risk 

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.

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

Try the FULL 25-Minute  Workout!

Train the shoulders, chest and triceps in  this push day  workout at home!