A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 12 per arm
sets × reps
Why this exercise
Difficulty: Beginner
Targets the front of the shoulders for a well-rounded shoulder appearance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per arm
Rest
45s
How to Perform
- 1.Stand holding dumbbells in front of your thighs.
- 2.Raise one arm straight in front to shoulder height.
- 3.Lower with control and alternate arms.
- 4.Keep core tight and avoid leaning back.
Pro Tips
- •Keep a slight bend in your elbows.
- •Don't swing the weights up.
- •Alternate arms or do both simultaneously.
Equipment
Dumbbells
Safety
Use light weight to avoid shoulder strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.