Name: Playbook - Zone 247 - W4/D4 Shoulders
Uploaded: 2023-11-03T10:51:31.004Z
Duration: 45 min
Description: W4/D4 Shoulders

- 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 your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the rope or bar with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

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