Name: Playbook - Alex Rice - DB SHOULDER WORKOUT
Uploaded: 2024-03-29T18:23:04.770Z
Duration: 45 min
Description: DB SHOULDER WORKOUT

Patricia

Kimberly

DUMBBELL BOULDER SHOULDERS!

3 sets | 8 (each) seated single arm shoulder press w/ ISO hold

SUPERSET
3 sets | 8 (each) single arm lateral raise into 12 bent over rear delt fly

SUPERSET 
3 sets | 10 around the worlds into 10 (each) shoulder taps

2 sets | 30 sec ISO hold shoulder press

- Start in a seated position, holding one dumbbell overhead and the other dumbbell at your shoulder 
- Press the dumbbell up to full arm extension
- Lower the dumbbell with control to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Shoulder Press w / ISO Hold

SUPERSET

8 (each) single arm lateral raise into 12 bent over rear delt fly

- From a standing position
- Keeping a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Lateral Raise

- Standing with a dumbbell in each hand, hinge forward at the hips into a bent over position
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Fly

SUPERSET

SUPERSET

10 around the world into 10 (each) shoulder taps

- Hold the dumbbells forward of the body with an underhand grip (palms facing out)
- Raise the dumbbells outward and upward to overhead
- Lower the dumbbells back to starting with control

Dumbbell Around The Worlds

- Begin in a push up position
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- the goal is to complete this with as little movement as possible

Plank Shoulder Taps

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Focus on engaging your core and hold the dumbbells overhead

DB SHOULDER WORKOUT

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