Boulder Shoulder Workout


Exercise Instructions

Around the Worlds

1. With a dumbbell in each hand and an underhand grip, begin with your arms at rest in front of your body.

2. Bring your arms out and up above your head in one big circular motion.

3. Return to the starting position.


1. Pull a pair of dumbbells out from your sides and upwards, leading with your elbows until your upper arm is parallel with the floor.

2. Rotate your arms so that the dumbbells go above your shoulders and next to your head.

3. Pause and then return to the starting position.

Seated Shoulder Press

1. Sit on a bench with back support holding a dumbbell in each hand with an overhand grip.

2. Raise the dumbbells to your shoulders and rotate your wrists so that your palms are facing forward.

3. Push the dumbbells up and over your head until they touch by raising your arms.

4. Pause and then slowly return to the starting position.

External Rotation

1. Hold dumbbells at the height of your elbow and together in front of your body.

2. Tighten your core and slowly pull the dumbbells away from one another, only moving the forearm.

3. Once your hand is outside of your body, pause, and slowly return to the starting position.

Upright Row 

1. Hold a plate in front of you between both hands and stand with your feet shoulder width apart.

2. The plate should rest against your thighs with your palms facing in. 

3. Lift the plate up while flaring your elbows out.

4. Once the plate is just below your chin, pause, and slowly return to the starting position.

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