Name: Playbook - Bryanna Williams - W4/D2 Shoulders Workout
Uploaded: 2021-08-26T00:54:48.852Z
Duration: 50 min
Description: W4/D2 Shoulders Workout

This is a work that will target your 3 deltoid muscles; Front Delt, Side Delt, and Rear Delt.

- 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 your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell Lateral Raise

- 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

- Select the weight you would like to use, then adjust cable at a higher angle with your hands crossing in front of you.
- Adjust start position as desired allowing a slight bend at the elbows.
- Pull cables sideways and to the rear.

Cable Reverse Fly

- 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.

Face Pull

W4/D2 Shoulders Workout

One of the best workout for me. Thank you.

Gloria

Great workout! 👏🏽 My glutes and hams were on 🔥!

W4/D2 Shoulders Workout

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