Fit Tip Thursday: The Three-Minute Strong Shoulder Workout

Posted On Aug 6, 2015 By Tom Holland

Fit Tip Thursday: The Three-Minute Strong Shoulder Workout

The shoulder is our most mobile joint, and therefore the most susceptible to injury. The stronger the muscles of the shoulder are though, the less likely we are to have problems and associated pain. Activities of daily living including lifting things over our heads and recreational sports all require strong shoulder muscles.

Having strong shoulders also means having great-looking arms as well. A well-designed shoulder routine targets all three parts — The front, middle and back. Have three minutes a few times a week and a pair of dumbbells like the Bowflex SelectTech Dumbbells? Then you too can have strong, defined shoulders!

The Three-Minute Strong Shoulder workout consists of four exercises done for 45 seconds each:

  1. Overhead Shoulder Presses - Start with your dumbbells at shoulder height, then press them over your head by extending your arms upward.  Pause for a moment at the top, then slowly bring the dumbbells back to shoulder height.
  2. Front Raises - Start with your dumbbells at your waste and raise them in front of your body to shoulder height, keeping your arms straight throughout the whole motion.  Pause for a moment in that position, then slowly bring your arms back down to the starting position.
  3. Side Raises - Start with your dumbbells at your waste and raise them out to both sides of your body to shoulder height, keeping your arms straight throughout the whole motion.  Pause for a moment in that position, then slowly bring your arms back down to the starting position.
  4. Rear Delt Raises - With dumbbells in hand, bend your knees slightly and bend over at the waste, keeping your back straight, until your arms are perpendicular to the ground while relaxed.  Bend your elbows slightly and lift the dumbbells straight to the side until your arms are parallel to the floor. Pause for a moment in that position, then slowly bring your arms back down to the starting position.

Want more health and fitness video tips just like this? Read more Fit Tip Thursdays or check out our YouTube channel for great tips, fitness videos, and workouts.


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Dumbbell Shoulder Workouts

A fit woman performing a dumbbell shoulder press.