Beginner Workout

Shoulders

Beginner Duration 13 minutes

Target Areas: Shoulders

Equipment: Dumbbell, Chair

Added By Yunie Valentine

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Chair Workouts

Exercises

Set 1: 1 round

20 seconds

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

20 seconds

Small Forward Arm Circles

Small Forward Arm Circles

20 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

20 seconds

25 seconds

15 seconds

Set 2: 1 round

Dumbbell Front Raises

Dumbbell Front Raises

45 seconds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

45 seconds

15 seconds

Single Arm Dumbbell Swings

Single Arm Dumbbell Swings

1 min 20 secs

45 seconds

15 seconds

Seated Dumbbell Press

Seated Dumbbell Press

45 seconds

Dumbbell Upright Rows

Dumbbell Upright Rows

45 seconds

15 seconds

Set 3: 1 round

45 seconds

Kneeling Push-Ups

Kneeling Push-Ups

45 seconds

15 seconds

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

40 seconds

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

40 seconds

5 seconds

Standing Chest Stretch

Standing Chest Stretch

20 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 seconds

Upward Facing Dog

Upward Facing Dog

20 seconds

Rhomboid Opener

Rhomboid Opener

40 seconds

Extended Child's Pose

Extended Child's Pose

20 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Chair Cardio + Strength | Osteoporosis Friendly

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Wheelchair HIIT Workout

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

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Full Body