Name: Playbook - Alex Rice - DB SHOULDER WORKOUT
Uploaded: 2024-03-29T18:23:04.747Z
Duration: 35 min
Description: DB SHOULDER WORKOUT

I loved that workout. Should day is the best day

Tanya

Exactly what I needed today 💖🏋️‍♀️

Kat Badry

It’s a dumbbell only shoulder day!

4 sets | 8 (each) Dumbbell Single Arm Push Press

SUPERSET
3 sets | 10 seated Arnold press into 12 seated lateral raise

SUPERSET
3 sets / 10 chest supported front raise into 12 chest supported wide row

*alternative* if you don’t have an incline bench- 10 standing front raise into 12 bent over rear delt fly

- Begin with one dumbbell in hand overhead
- Lower down to your shoulders, elbows slightly forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Single Arm Push Press

SUPERSET

10 seated Arnold press into 12 seated lateral raise

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

SUPERSET

SUPERSET

10 chest supported front raise into 12 chest supported wide row

- Support your chest into an incline bench
- With a dumbbell in each hand, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Chest Supported Dumbbell Front Raise

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down to starting position

DB SHOULDER WORKOUT

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