Workouts · Strength

Shoulder Stability in 20

Y-raises, rear delts, and controlled presses — the small work that keeps shoulders in the game.

20 minbeginnerband · dumbbellstrengthlight
Why it works. Rotator-cuff-adjacent stability work is the cheapest shoulder insurance a lifter can buy.

Warm-up

Arm circles, small and slow — 45s
Band pull-aparts, light — 45s

The workout

  1. band y raise — 3 × 10 reps
    rest 40s
  2. rest 40s
  3. dumbbell lateral raise — 2 × 12 reps
    rest 40s
  4. dumbbell shoulder press — 2 × 8 reps
    rest 45s

Cool-down

Cross-body and chest stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app