Name: Playbook - Alex Rice - QUICK DB SHOULDERS
Uploaded: 2024-03-29T18:23:04.778Z
Duration: 45 min
Description: QUICK DB SHOULDERS

Perfect shoulder workout if you are short on time and need something quick and effective!

1a. 3 sets | 6-8 Seated shoulder press 

2a. 3 sets | 8-10 seated lateral raise

SUPERSET
3a. 3 sets | 6-8 Arnold press
3b. 3 sets | 10-12 bent over rear delt fly (palms forward)

4a. 2-3 sets | 10-15 piked push ups **see modification in exercise description

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them with control to starting position

Dumbbell Seated Shoulder 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
3a. 3 sets | 6-8 Arnold press
3b. 3 sets | 10-12 bent over rear delt fly (palms forward)

- 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

- 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 (palms forward)

SUPERSET

(MODIFY - place hands onto an elevated surface (example: bench/couch) maintaining the piked position)
- Start in pike position 
- Raise your hips as much as you can, while keeping your legs extended
- Lower your head towards the ground, by bending your elbows
- Press yourself back up to the starting position

QUICK DB SHOULDERS

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