Name: Playbook - Lean Beef Patty - Gym shoulder workout
Uploaded: 2023-04-07T22:22:31.270Z
Duration: 30 min
Description: Gym shoulder workout

Rowe

Brief shoulder warmup movements included. 

I usually like to include some shoulder movements in both my push and pull days but in the case you want something that’s all the shoulder movements together, this is it!

- Standing with feet under your hips
- Maintaining your arms at your sides 
- Roll your shoulders front to back and back to front

Shoulder rolls

Pull the towel tight. The further your hands are from each other, the easier the movement will be. Be sure to do both sides.

Double arm shoulder rotation with towel

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank shoulder taps

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

Higher reps= lighter weight. 
Lower reps, the weight should increase.

Dumbbell seated shoulder press

Start like a dumbbell shoulder press. 
Once you lower to the bottom position (weights at ear/face level), bring the weights together in front of your face with your palms facing each other. 
Keep your elbows in line with your wrists.
Return to the bottom position of shoulder press, do a DB shoulder press and repeat.
Normally this requires a lighter weight than DB shoulder press.

Arnold press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side laterals

Start by lifting the bar to below your chin. 
Brace your core! (Slightly tuck and squeeze your buttcheeks. Keep as straight of a torso as possible. If you’re having lower back pain during this, it’s most likely because you’re not bracing). 
Try to keep the weight in a straight up/down motion (you may need to move your head back slightly to do so). 

Higher reps should be done with a lighter weight. As the reps reduce, increase weight. Last set can also be done as a “burnout” (going till failure).

Gym shoulder workout

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