A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Creates beautiful shoulder caps and improves upper body proportions.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand with dumbbells at your sides, slight bend in elbows.
- 2.Raise arms out to the sides until parallel to the floor.
- 3.Pause briefly, then lower with control.
- 4.Keep core engaged and avoid swinging.
Pro Tips
- •Lead with your elbows, not your hands.
- •Don't raise higher than shoulder level.
- •Use lighter weight for better form.
Equipment
Dumbbells
Safety
Avoid momentum; control every rep.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.