Name: Playbook - Bryanna Williams - Boulders, I Mean Shoulders Day
Uploaded: 2021-08-24T23:03:58.599Z
Duration: 75 min
Description: Boulders, I Mean Shoulders Day

This workout helps build them boulder shoulders!

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Dumbbell Shoulder Press

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach one arm at a time out to your side, until it is at shoulder height.
- Slowly lower the dumbbell down to your side.

Dumbbell Lateral Raise (Single Arm)

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell Lateral Raise

Side Delt Superset

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell Front Raise

- Hold the barbell a little wider than shoulder width apart.
- Facing downward on an inclined bench, pull the weight directly towards your face. 
-Stop the motion once your arms become parallel with your shoulders.

Barbell Incline Face Pull

Shoulders Superset

- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Boulders, I Mean Shoulders Day

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