A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Builds width and definition in the shoulders for a stronger, broader physique.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Stand tall holding dumbbells by your sides with a slight bend in your elbows.
- 2.Raise the dumbbells outward until they reach shoulder height.
- 3.Pause, then lower them slowly to the starting position.
Pro Tips
- •Do not swing the weights; lift with control.
- •Keep palms facing down during the raise.
- •Focus on squeezing side delts at the top.
Equipment
Dumbbells
Safety
Avoid lifting too heavy to prevent shoulder strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.