Start at the lower end of the rep range with clean technique.
Strong Shoulders
A selection of presses and raises with coaching cues designed to protect the shoulder joint.
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Main Block | Dumbbell Shoulder PressShoulders Brace before every repetition. |
4 | 6-10 | 90 sec | 2-1-1 | 7–8 |
| 02 | Volume | Lateral RaiseShoulders Use a light load and strict control. |
4 | 12-20 | 45 sec | 2-1-2 | 7–8 |
| 03 | Scapular Balance |  Single-Arm Dumbbell RowBackStabilize the shoulder blade. |
3 | 10-12 | 60 sec | 2-1-2 | 7–8 |
| 04 | Core |  Forearm PlankCoreKeep your rib cage controlled. |
3 | 35 sec | 30 sec | Free | 7–8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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