🗒️ Beginner’s Dumbbell Shoulder Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Dumbbell Shoulder Routine for Beginners
✋ Tips for Effective Preparation!!
- At first, it is difficult to know what the right dumbbell weight is for you. Start with a lighter weight.
- If you are starting to exercise for the first time, you may experience some discomfort in your body.
- The key to dumbbell exercises is finding the point of stimulation! Try finding the point of stimulation even with lighter weights.
📝 Exercise list
Click on the exercise for detailed instructions.
Seated Dumbbell Shoulder Press
How To
- While seated on a bench, hold dumbells with both hands and spread it shoulder-width apart, and place them next to your head.
- Contact your chest and squeeze your back to lift the dumbbell over your head.
- Slowly lower the barbell along the way it went up and return to the starting position.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that you can comfortably lift for 8-12 repetitions.
Sit on a bench with back support and hold a dumbbell in each hand at shoulder level.
Keep your core engaged and maintain a neutral spine throughout the exercise.
Press the dumbbells overhead, fully extending your arms without locking your elbows.
Lower the dumbbells back to shoulder level in a controlled manner.
Focus on proper form and technique rather than lifting heavy weights.
Y Raise
How To
- Lie face down on the floor or lean against a bench to support your chest to effectively give stimulation to the target muscles.
- With your arms in a Y shape, raise your arms as high as you can.
- Slowly lower your arms until your back is completely relaxed.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights and gradually increase the resistance as you get stronger.
Focus on maintaining proper form throughout the exercise to avoid injury.
Engage your core muscles and keep your back straight during the movement.
Control the movement and avoid using momentum to lift the weights.
Breathe out as you lift the weights and breathe in as you lower them.
Perform the exercise in a slow and controlled manner to maximize muscle activation.
Dumbbell Lateral Raise
How To
- Stand your feet shoulder-width apart and your elbows are slightly relaxed with holding dumbbells in both hands.
- Raise your arms with the thought of raising your elbows while feeling the tension on your lateral shoulders.
- Slowly lower your arms and elbows to back to the starting position.
sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights to avoid strain or injury.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Keep your back straight and engage your core muscles throughout the exercise.
Slowly raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.
Focus on using your shoulder muscles to lift the weights, rather than relying on momentum or swinging your arms.
Dumbbell Front Raise
How To
- Stand with your feet shoulder-width apart and hold dumbbells in both hands.
- Lift one arm forward while maintaining upper body straight.
- Lower the raised arm and back to the position in step 2.
- Perform the same exercise with another arm.
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight dumbbell to avoid strain or injury.
Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs, palms facing your body.
Keep your core engaged and your back straight throughout the exercise.
Slowly lift the dumbbells in front of you, keeping your arms straight and your elbows slightly bent.
Stop when your arms are parallel to the floor, making sure not to lift them higher than shoulder level.
Lower the dumbbells back down to the starting position in a controlled manner.
Dumbbell Shrug
How To
- Stand up straight with a dumbbell in each hand. Your palms should be facing your torso, with your arms extended to your sides.
- Raise the dumbbells by lifting your shoulders as high as possible, exhaling as you do so. Hold the contraction at the top for a second.
- Bring the dumbbells back to the starting position.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight dumbbell to get comfortable with the movement.
Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing your body.
Keep your shoulders relaxed and your back straight throughout the exercise.
Slowly lift your shoulders up towards your ears, squeezing your shoulder blades together at the top of the movement.
Hold the contraction for a second, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.
Seated Dumbbell Rear Lateral Raise
How To
- Sit on a bench
- Hold dumbbells parallel to each other with both hands
- Lean your upper body forward
- With your elbows slightly bent, raise the dumbbells in both hands to be in the same position as your shoulders
- Slowly lower the dumbbells while feeling the tension of the deltoid muscles and the back of the shoulder
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights to focus on proper form and technique.
Sit on a bench with your feet flat on the floor and your back straight.
Hold a dumbbell in each hand with your palms facing inwards.
Keep your arms slightly bent and raise the dumbbells out to the sides until they are parallel to the floor.
Squeeze your shoulder blades together at the top of the movement.
Lower the dumbbells back down slowly and repeat for the desired number of repetitions.
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