Workouts · Strength

Shoulders Focus in 25

Presses, raises, and rear-delt work from every angle — capped shoulders and the posture to carry them.

25 minintermediatedumbbell · bandstrengthmoderate
Why it works. Balanced shoulder training (front, side, rear) is as much injury prevention as it is aesthetics.

Warm-up

Arm circles, small to large — 45s
Light band pull-aparts — 45s

The workout

  1. dumbbell arnold press — 3 × 10 reps
    rest 60s
  2. dumbbell lateral raise — 3 × 12 reps
    rest 45s
  3. rest 45s
  4. dumbbell front raise — 2 × 10 reps
    rest 45s
  5. band y raise — 2 × 10 reps
    rest 40s

Cool-down

Cross-body shoulder stretch, each side — 45s
Doorway chest stretch — 45s
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

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