Intro
Required equipment
Standard
Warm-up
Perform progressively larger, controlled circles to prepare the shoulders without trying to achieve a maximal stretch.
30 seconds
Keep your elbows straight and control only the movement of your shoulder blades before the pressing and pulling work.
8 - 12 Repetitions
Standard
Main
Use an incline bench if available. Without a bench, replace the exercise with Dumbbell Floor Press or Push-Up at a difficulty that allows you to stay within a similar repetition range. Read more Read less
Use an incline bench if available. Without a bench, replace the exercise with Dumbbell Floor Press or Push-Up at a difficulty that allows you to stay within a similar repetition range.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 2 minutes
Set
4: 8 - 12 Repetitions
Rest time : 1 minute
Use an incline bench if available to minimize momentum. Without a bench, replace the exercise with One-Arm Dumbbell Row supported on a stable chair. Read more Read less
Use an incline bench if available to minimize momentum. Without a bench, replace the exercise with One-Arm Dumbbell Row supported on a stable chair.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Set
4: 8 - 12 Repetitions
Rest time : 1 minute
Perform the rotation without forcing the shoulder and keep your torso stable. If the rotation is uncomfortable, replace the exercise with Dumbbell Shoulder Press. Read more Read less
Perform the rotation without forcing the shoulder and keep your torso stable. If the rotation is uncomfortable, replace the exercise with Dumbbell Shoulder Press.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 45 seconds
Lean your torso forward while keeping your back stable, and raise your arms out to the sides without momentum. Reduce the load if your trapezius muscles begin to dominate the movement. Read more Read less
Lean your torso forward while keeping your back stable, and raise your arms out to the sides without momentum. Reduce the load if your trapezius muscles begin to dominate the movement.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Set
3: 12 - 20 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep a slight bend in your elbow and raise the weight under control. If the next dumbbell increment is too large, keep the current load and first progress by increasing repetitions. Read more Read less
Keep a slight bend in your elbow and raise the weight under control. If the next dumbbell increment is too large, keep the current load and first progress by increasing repetitions.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep a neutral grip and your wrists aligned. If the next dumbbell is too heavy to maintain proper technique, stay with the current load and consolidate performance at the top of the repetition range. Read more Read less
Keep a neutral grip and your wrists aligned. If the next dumbbell is too heavy to maintain proper technique, stay with the current load and consolidate performance at the top of the repetition range.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Standard
Main
Perform the movement on the floor or on a bench. Keep your upper arms stable and reduce the load if your elbows become sensitive. When dumbbell weight increments are large, first progress through additional repetitions and better control. Read more Read less
Perform the movement on the floor or on a bench. Keep your upper arms stable and reduce the load if your elbows become sensitive. When dumbbell weight increments are large, first progress through additional repetitions and better control.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Hold for around 30 seconds per side with gentle, steady tension.
30 seconds
Stretch your chest without pushing your shoulder forward; the sensation should remain comfortable.
30 seconds
This workout is part of a complete program.
View program