SHOULDER WORKOUT: HOME EDITION

A set of dumbbells is definitely recommended for this workout. You can adjust your weight as needed. In the pictures I show the before and after action movement of the exercise. Pick your dumbbell weight. I use 15lbs and 5lbs here. The dumbbells I use can be found here.

Exercise #1: Seated Shoulder Press

Exercise #2: Front Raises

Exercise #3: Single-arm Raises

Exercise #4: Lateral Raises

Exercise #5: Y-Presses

Seated Shoulder Press [10 reps | 3 rounds]

• Find a chair, bench, or the use the edge of your bed
• Sit up straight
• Hold arms at a 90 degree angle
• Stretch arms out above your head
• Bring arms back down to a 90 degree angle

Front Raises [10 reps | 3 rounds]

• Start in a standing position, both arms parallel to your legs
• Slowly raise both arms simultaneously in front of you
• Slowly bring arms back down to the side of your legs

Single-arm Press [10 reps | 3 rounds]

• Stand up straight and engage your core
• Begin by raising one arm straight up and leaving the other arm down by your leg
• Bring the arm that is up back down to shoulder height
• This completes one rep

Lateral Raises [10 reps | 3 rounds]

• In a standing position
• Start with both arms down by your side
• Slowly raise both arms simultaneously
• Raise your arms until they are at shoulder level
• Pause and bring them back to the starting position

Y-Presses [10 reps | 3 rounds]

• Begin in a shoulder press stance
• Instead of bringing both arms directly up, raise them at a “y” angle
• Bring them back down to the starting position
• This is one rep

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