Shape and Strengthen: Your Ultimate Dumbbell Workout for Shoulder Growth!

Gym | Single Workout | Beginner: 4 exercises

This workout focuses on the shoulders, utilizing dumbbells to hit the muscles from different angles for total shoulder development. You'll begin with the Dumbbell Bench Seated Press, performing four sets with decreasing reps (15, 12, 10, 10). This compound movement engages the anterior deltoids and triceps, while the seated position helps isolate the shoulders and minimize body movement for increased efficiency.

Moving on, the Dumbbell Front Raise targets the anterior deltoids with a focus on shoulder flexion. Again, four sets are performed with a descending rep scheme. This exercise is crucial for those wanting to develop their front deltoids, often seen when lifting objects in everyday life.

The third exercise, the Dumbbell One Arm Lateral Raise, isolates the medial deltoid. By working one arm at a time, this exercise also ensures that both sides of the body are receiving equal attention, promoting symmetrical muscular development. The final exercise, the Dumbbell Standing Around World, not only continues to engage the deltoids but also brings in the traps and the serratus anterior, adding a three-dimensional aspect to your shoulder development. Each movement is to be performed in four sets with repetition ranges of 15, 12, and two sets of 10, allowing for muscular endurance and hypertrophy.

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  • #Exercise / Sets
    1Dumbbell Bench Seated Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Bench Seated Press
    2Dumbbell Front Raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell Front Raise
    3Dumbbell One Arm Lateral Raise4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Lateral Raise
    4Dumbbell Standing Around World4 sets • 15, 12, 10 and 10 reps
    Dumbbell Standing Around World
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