Dumbbell Shoulder Sculptor: Presses, Raises, and Pulls for Peak Strength

Gym | Single Workout | Beginner: 4 exercises

This workout is tailored for individuals looking to target their shoulder muscles using a series of dumbbell exercises. The sequence begins with the Dumbbell Alternate Shoulder Press for 4 sets with a descending rep pattern of 15, 12, 10, and finally 10 reps. This exercise not only recruits the deltoids but also engages the triceps and upper pectorals, making it an effective compound movement to kickstart the workout.

Following the shoulder presses, Dumbbell Chest Supported Lateral Raises are performed for 4 sets, also with a descending rep scheme of 15, 12, 10, and 10 reps. By providing chest support, this variation isolates the lateral deltoids and reduces the momentum, ensuring strict form and targeted muscle activation. The workout continues with Dumbbell Incline Raises, aimed at hitting the anterior deltoids. These are also done for 4 sets, following the same rep pattern which allows for progressive overload and muscle fatigue management.

To finish off the workout, Dumbbell Bent Over Face Pulls are incorporated for 4 sets (15, 12, 10, and 10 reps), targeting the posterior deltoids and upper back muscles. This comprehensive workout ensures balanced shoulder development and includes exercises designed for muscle growth and endurance. Proper form, controlled movements, and adequate rest between sets are crucial for the effectiveness of the workout and reducing the risk of injury.

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  • #Exercise / Sets
    1Dumbbell Alternate Shoulder Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Shoulder Press
    2Dumbbell Chest Supported Lateral Raises4 sets • 15, 12, 10 and 10 reps
    Dumbbell Chest Supported Lateral Raises
    3Dumbbell Incline Raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline Raise
    4Dumbbell Bent Over Face Pull4 sets • 15, 12, 10 and 10 reps
    Dumbbell Bent Over Face Pull
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