DIY Workout: Shoulders

Palms Shoulder

Stand up and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking, then lower them back down after a short pause.

Back Supported Palms-In Shoulder Press

Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.

Palms-In Alternated Shoulder Press

Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate arms.

Seated Shoulder press

Sit on a bench and hold two dumbbells at shoulder level, palms facing forward. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.

Lateral Raises

Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other. Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause. Try to maintain the angles in your elbows still throughout.

Bent-Over One-Arm Deltoid Raise

Bend down and hold one dumbbell with one hand between your legs, knees slightly bent. Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause. Keep your back straight throughout

Seated Side Lateral Raise

Sit on one end of the bench and hold one dumbbell with each hand down the side of your body. Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly

after a short pause. Keep your back straight throughout.

Bent-Over Rear Deltoid Raise

Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor.

Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause. Maintain the same small arch in your elbows throughout.

Rear Deltoid Raise

Lie down on a high bench (face down) and one dumbbell on each hand below your chest, arms slightly bent. Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause. Maintain the same small arch in your elbows throughout.

Front Raise

Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower

them back down after a short pause. Keep your arms extended throughout.

Shoulder Shrug

Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Keep your arms extended throughout.