Shoulder Sculpt Warmup Up Forward Back Down with DB
Light dumbbell sequence that warms the shoulders through multiple planes for better performance and injury prevention.
ShouldersBeginnerMobilityRaise
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Raise |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~12 kcal |
How to do it
- Stand holding light dumbbells at the sides.
- Move the arms through the up → forward → back → down sequence with control.
- Keep the core braced and shoulders relaxed.
- Continue for ~10 seconds of quality movement per set.
- Complete 3 sets.
Equipment
- Light Dumbbells
Coaching tips
Benefits
Light dumbbell sequence that warms the shoulders through multiple planes for better performance and injury prevention.
Common mistakes
Avoid using heavy weight or rushing the pattern.
Make it harder
Slightly increase the range or tempo control.
Make it easier
Perform without dumbbells.
Breathing
Breathe steadily with each phase of the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.