LIFT: DUMBBELL SHOULDER RAISES

FOCUS / PURPOSE: SHOULDERS

EQUIPMENT: DUMBBELLS

TECHNIQUE
1. This is a four-phase exercise.

PHASE 1
1. Stand erect with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells away from the body at your side.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 2
1. Stand erect with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells out in front of your body.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 3
1. Bend at the waist with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells away from the body at your side.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 4
1. Bend at the waist with a slight knee bend, with dumbbells in hand.
2. Move the dumbbells towards the back.
3. Once your arms are at shoulder level, slowly lower them.

COACHING POINTS
1. The athlete should never raise the weight above the shoulder. This causes excess strain on the muscles and joints in the area.

DUMBBELL SHOULDER RAISES WORKOUT

1. Base Phase – 3 x 4 x 5
3 = Sets
4 = the four different phases
5 = number of repetitions for each phase

Click here for video showing how to properly perform the dumbbell shoulder raises.

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