Name: Playbook - Ashley Ta - Dumbbell only- shoulders
Uploaded: 2023-01-01T12:53:39.360Z
Duration: 45 min
Description: Dumbbell only- shoulders

You will need to designate a “light”, “medium” and “heavy” set of dumbbells for this workout.

- pick you “light” dumbbells for this workout (I use a pair of 5lbs).
- standing in a tall, upright position, raise the dumbbell up directly above your head.
- Slowly rotate your arms down and outward in a “O” figure around your body, meeting the dumbbells together near your belly button.

- Follow the same path back to the top.
This is a slow motion and doesn’t need to be fast.

Dumbbell around the world

Using either your “light” or “medium” dumbbells, push them outwards so you make a “Y” with your arms/body.
Slowly and controller, squeeze your arms/shoulders back and down so that your “big Y” is now a “small Y”. Focus on feeling this in your top shoulders and rear delts.

Dumbbell Y press

- Using your “medium” or “heavy” dumbbells
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

*if you want to start with heavy, and drop to medium your 2+3 set, that’s fine! Just challenge yourself!

Dumbbell seated shoulder press

- Using your “medium” dumbbells
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Using your “heavy” dumbbells
- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

-Using your “medium” or “heavy” dumbbells
- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Dumbbell only- shoulders

Back workout

Lexi Cummings

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

Chest & triceps: gym

Cable only: back day

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Dumbbell only- shoulders

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