Name: Playbook - Sion Monty - Dumbbell Shoulder Superset
Uploaded: 2022-06-28T20:34:41.846Z
Duration: 45 min
Description: Dumbbell Shoulder Superset

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

Dumbbell seated shoulder press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

Shoulder press to front raises superset

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Arnold Press to Seated Side Laterals superset

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

Dumbbell Rear Delt Row

Upright rows to rear delts superset

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shoulder Superset

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