Workout

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Barbell Shoulder Press

Shoulders Barbell

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.

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Dumbbell Rear Delt Raise

Shoulders Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent.

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Cable Lateral Raise

Shoulders Cable

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.

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Dumbbell Shoulder Press

Shoulders Dumbbell

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.