Shoulders

Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press builds overall shoulder strength. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells straight up until your arms are fully extended but not locked out. Slowly lower them back to shoulder level and repeat. Keep your back flat against the bench and core engaged throughout the movement.

3 sets of 10

Lateral Raises

Lateral raises target the side delts for wider shoulders. Stand with a dumbbell in each hand, arms at your sides and a slight bend in your elbows. Raise the weights out to your sides until they reach shoulder height, keeping your palms facing down. Pause briefly, then lower them slowly back to the starting position. Keep your core tight and avoid using momentum or swinging.

3 sets of 12

Front Raises

Front raises target the front delts (anterior shoulders). Stand with feet shoulder-width apart, holding dumbbells in front of your thighs with palms facing down. Raise the weights straight in front of you to shoulder height, keeping arms slightly bent. Pause briefly, then lower them slowly back down. Keep your core tight and avoid using momentum or swinging.

3 sets of 12