A great shoulder workout is the perfect addition to a well-rounded fitness routine. Include this in your training routine or pull a few of your favourite exercises and add them on to your upper-body days and reap the benefits of strong and stable shoulders.

STANDING ARNOLD PRESS - 4 SETS OF 8 REPS

  • Set up an adjustable bench to 90-degrees and select your desired weights
  • Hold the dumbbells in a neutral grip, with your palms facing in, position the dumbbells to rest on your knees
  • If necessary, using a safe and controlled motion, kick your knees up one at a time to get the dumbbells in place
  • Rotate your palms inwards and press the dumbbells overhead by extending your elbows and contracting your deltoids
  • As you press, rotate the dumbbells until your palms are facing forward
  • Pause briefly at the top of the movement and slowly lower the dumbbells back to the starting position for one rep

DUMBBELL STANDING EXTERNAL ROTATIONS - 4 SETS OF 15 REPS

  • Begin standing with a light dumbbell in each hand
  • Bend both elbows to a 90-degree angle and bring the dumbbell up to just below shoulder height and point them forward, this is your starting position
  • Rotate your hands up until the dumbbells are directly over your shoulders
  • Pause briefly at the top of the movement and slowly return back to the starting position for one rep

DUMBBELL SIDE TO FRONT RAISES - 3 SETS OF 15 REPS

  • Begin in a standing position with your feet shoulder-width apart and extended arms holding a pair of dumbbells at your sides 
  • Keeping your elbows slightly bent, raise the dumbbells lateral to shoulder height 
  • At the top of the movement move the dumbbells in front of you, keeping your arms up and extended 
  • Slowly lower the dumbbells back down to the starting position
  • On the next rep, raise the dumbbells in front of you to shoulder height before moving them laterally to your sides

DUMBBELL BENT-OVER FLY'S - 3 SETS OF 12 REPS

  • Begin holding a pair of dumbbells in each hand and hinge at the hips until your body is almost parallel to the floor and allow your arms to hang straight down from the shoulders with a neutral grip
  • Inhale and pull the dumbbells towards the ceiling using your rear deltoids
  • Slowly lower the dumbbells back to the starting position while maintaining control for one rep

DUMBBELL UPRIGHT ROWS - 3 SETS OF 10 REPS

  • Using a pair of dumbbells in each hand, position your feet shoulder-width apart with your knees slightly bent, core engaged and shoulder blades pulled back and down
  • Position the dumbbells in front of you with your palms facing towards you at hip-height
  • Slowly pull up the dumbbells up to your chest by bending your elbows
  • Pause at the top of the movement and squeeze your shoulder blades together
  • Slowly lower the weights back down to the starting position for one rep