Name: Playbook - Ashley Ta - Shoulders: dumbbells only
Uploaded: 2024-03-12T15:31:04.445Z
Duration: 35 min
Description: Shoulders: dumbbells only

1. Stand with your feet shoulder-width apart and hold a dumbbell in both hands in front of your body, palms facing down.
2. Start by moving the dumbbell to your right side, keeping your arms extended and the dumbbell close to your body.
3. Continue moving the dumbbell behind your back, then to your left side, and finally back to the front, completing a full circle.
4. Make sure to keep your core engaged and your back straight throughout the movement.
5. Repeat the circular motion in the opposite direction.

The dumbbell around the world exercise primarily targets your shoulder muscles, but it also engages your core and upper body muscles. It's important to start with a light weight dumbbell and gradually increase the weight as you become more comfortable with the exercise.

Around the world

Performing an alternating Arnold press is a variation of the traditional Arnold press exercise that targets the shoulders and arms.

1. Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level, palms facing your body, and elbows bent.
2. Engage your core and keep your back straight throughout the exercise.
3. Begin by rotating your palms outward, so they face forward.
4. Press one dumbbell up overhead while simultaneously rotating your palm inward until it faces forward again at the top of the movement.
5. Lower the dumbbell back down to shoulder level while rotating your palm back to the starting position.
6. Repeat the movement with the other arm, alternating sides with each repetition.

The alternating Arnold press targets the deltoid muscles in the shoulders, along with the biceps and triceps. It also engages the core and stabilizer muscles in the upper body. It's important to start with a weight that you can comfortably lift and increase the weight gradually as your strength improves.

Alternating Arnold press

Performing a neutral grip shoulder press is a variation of the traditional shoulder press exercise that targets the shoulders, triceps, and upper body muscles.

1. Start by sitting on a bench or chair with your back straight and feet flat on the floor.
2. Hold a dumbbell in each hand with a neutral grip, which means your palms are facing each other and the dumbbells are parallel to your body.
3. Position the dumbbells at shoulder level, with your elbows bent and aligned with your shoulders.
4. Engage your core and keep your back straight throughout the exercise.
5. Press the dumbbells up overhead by extending your arms fully, but without locking your elbows.
6. Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
7. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the descent.

The neutral grip shoulder press primarily targets the deltoid muscles in the shoulders, along with the triceps and upper body muscles. It also engages the core for stability. It's important to choose a weight that challenges you but allows you to maintain proper form.

Dumbbell neutral grip shoulder press

Performing a floor seated shoulder press is a variation of the traditional shoulder press exercise that can be done on the floor.

1. Start by sitting on the floor with your legs extended in front of you and your back straight.
2. Place a dumbbell in each hand, resting them on your shoulders with your palms facing forward.
3. Engage your core and keep your back straight throughout the exercise.
4. Press the dumbbells up overhead by extending your arms fully, but without locking your elbows.
5. Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
6. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the descent.

The floor seated shoulder press primarily targets the deltoid muscles in the shoulders, along with the triceps and upper body muscles. It also engages the core for stability. It's important to choose a weight that challenges you but allows you to maintain proper form.

Floor seated shoulder press

Performing a reverse grip front raise is a variation of the traditional front raise exercise that targets the front deltoids, upper body muscles, and forearms.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).
2. Keep your back straight, engage your core, and maintain a slight bend in your knees.
3. Start with the dumbbells resting on your thighs, with your arms fully extended and elbows slightly bent.
4. Keeping your elbows slightly bent, raise the dumbbells in front of you until they reach shoulder height. Focus on using your front deltoids to lift the weights.
5. Pause briefly at the top of the movement, ensuring that the dumbbells are parallel to the floor and your elbows are slightly higher than your wrists.
6. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the descent.

The reverse grip front raise primarily targets the front deltoids, upper body muscles, and forearms. It's important to choose a weight that challenges you but allows you to maintain proper form.

Reverse grip front raise

Performing a neutral grip lateral raise is a variation of the traditional lateral raise exercise that targets the side deltoids and upper body muscles.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keep your back straight, engage your core, and maintain a slight bend in your knees.
3. Start with the dumbbells resting on your thighs, with your arms fully extended and elbows slightly bent.
4. Keeping your elbows slightly bent, raise the dumbbells out to the sides until they reach shoulder height. Focus on using your side deltoids to lift the weights.
5. Pause briefly at the top of the movement, ensuring that the dumbbells are parallel to the floor and your elbows are slightly higher than your wrists.
6. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the descent.

The neutral grip lateral raise primarily targets the side deltoids and upper body muscles. It's important to choose a weight that challenges you but allows you to maintain proper form.

Neutral grip lateral raise

Shoulders: dumbbells only

Chest & triceps

Was great to follow a good plan 
Perhaps a beginner, intermediate, advanced options would be cool

Caitlin

Chest and triceps

Back + biceps

Always love this workout on shoulder day!

Laura

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

Shoulders: dumbbells only

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