A Typical Session
18 Min
Warm-up
4m
Main Set
10m
Cooldown
4m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Defines shoulder line and improves posture symmetry.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Hold dumbbells at sides with slight bend in elbows.
- 2.Lift arms to shoulder height.
- 3.Lower slowly with control.
Pro Tips
- •Avoid swinging weights.
- •Keep palms slightly down.
Equipment
Dumbbells
Safety
Do not lift arms above shoulders.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.