MyLifts

Dumbbell shoulder workout

A shoulder-focused session does not need a long list of similar raises. This template pairs one overhead press with side and rear-delt work, using modest volume so you can fit it around chest and back training.

25 minutes, approximatelyIntermediateDumbbells
See the workoutChoose your app ↗

Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Seated Overhead Press (Dumbbell)

Use a supported seated position and press through a comfortable path without arching to finish the rep.

Alternative

Machine shoulder press

3 × 1090s
2
Seated Lateral Raise (Dumbbell)

Sit upright, keep a small elbow bend and lift light dumbbells out to the sides without swinging.

Alternative

Standing dumbbell lateral raise

2 × 1260s
3
Rear Delt Reverse Fly (Dumbbell)

Keep your torso supported or hinged steadily and open your arms with a controlled, light load.

Alternative

Reverse fly machine

2 × 1260s

How to use this plan

  • Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
  • Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
  • Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
  • Use separate loads for the press and raises. The accessory movements usually need much less weight.
  • If this follows a push day, skip the overhead press rather than automatically adding another three pressing sets.
Save the plain-text workout ↓
Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

Keep the plan.
Track the progress.

Pick your training space. Your sets, weights and rest times belong together.

MyLifts

A focused workout tracker for your lifts and routines. Explore the next chapter for iPhone and iPad.

Explore MyLiftsView on the App Store ↗
MyLifts routine library preview

Questions before you start

Do I need front raises in this shoulder workout?

This template leaves them out because the overhead press and other chest pressing already train the front of the shoulder. Side and rear-delt work add different movement patterns.

Can I train shoulders every day?

This plan is not written for daily use. Account for your other presses and rows, allow recovery and reduce volume if performance or comfortable movement is worsening.

More workouts to explore

All workouts ↗