Shoulders – Side raises

For this exercise you will need some dumbbells, it is better to do one arm at a time for stability and so that you can concentrate on that part of the shoulder more. Raise the dumbbell out to you side again so the top of your fist is facing the ceiling and bring it back down slowly. In this exercise it is important to go nice and slow so that you can get the best results.


1st set 5kg 10 reps (beginner)

2nd set 6/7 kg 8 reps

3rd set repeat 2nd set

4th set 5kg 12-15 reps


Move up by a kg or 2 every week depending on how comfortable you feel.

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