30-Minute Shoulder Workout At Home (Dumbbells ONLY) | 7 Dumbbell Shoulder Exercises

Hi, I'm Lindsey Baumgren of Nourish With Love, and this is your shoulder workout. Today is all about the shoulders. I have seven strength training exercises, all targeting your shoulders. You're going to do each exercise for 10 repetitions and we're going to repeat all seven moves times three sets. A shoulder strength workout. I'll get you warmed up, we'll jump into your seven moves and then we're going to just knock them out and then you'll cool it down. I do have a variety of weights with me here, ranging from 10 pounds to a 20 pound dumbbell. I'll be using them and toggling throughout them. Use whatever you have. I'll show you how you can make exercises more challenging if you have lighter weights. And I'll show you how you can decrease the load if you have heavier weights by alternating and things of that nature. So alternating single arm versus double arm. We'll talk about it as we go. But first let's go ahead and get our shoulders nice and warm. So go ahead, start with feet shoulder width, distance apart. Squeeze your core, squeeze your butt. And we're just going to go shoulder rolls up, back down. Three, count up, back down. So the whole time we do this workout, we're focusing on the shoulders, but I want you to think about keeping a nice long, lean neck. Shoulders down, out of the ears. Right? Two more up, back down. Last one up, back down. Nice work. From here you just gotta flap your wings. So go ahead, just flap those arms. Get them nice and loose, right? All right, you're going to take this to a hinged over position. So you're going to hinge forward. Keep that core nice and tight. Opening up the back. The hammies. Nice. Flap those wings. You got four, three, two and one. Stand it back tall. Take your right arm. We're going to draw figure eight. So thumb down, thumb up, thumb down, thumb up. Some nice figure eights with your arm here. Get that shoulder nice and warm. Isolating the shoulders, but we're still going to keep our lower body. Oops, I got mixed up there. Thumb down, thumb up. Keep our core and our lower body turned on throughout each exercise. Two more right here. Thumb down, thumb up. One more and switch sides. Thumb down, thumb up, thumb down, thumb up. There it is. Nice. It's getting that shoulder nice and warm. Couple joints in the shoulder, so you want to make sure we get them all nice and warm. Moving in all directions. We're going to challenge all heads of your shoulder today. Okay? A couple different moves to hit all Heads of the shoulder. You got two more right here. Last one. Nice. All right, give me a big inhale. Reach up nice and tall. Squeeze your core tight. Alternating sweeps to the back. Soft bend in those knees. Think about spreading that floor apart underneath you. That's going to help create balance and stability in the lower body and in the core. To help you really focus on the upper body. Two more and take it forward. Reverse those circles. Shoulders are already feeling this, right? They're like nice and warm. It's amazing what you can do with just your body weight. Nice. You have four, three, two and one. Nice. From here, let's take it to the back of our mat. We're going to go ahead and do a couple plank walkouts. Get that core nice and warm and those shoulders. So hinge forward, walk out to a high plank and then walk right back in. Tap the toes, stand up tall, take it down, walk out, find that high plank. Get those shoulders nice and warm. Walk back in, tap the toes, stand up tall. Nice. You got two more just like it. Take it down, walk out to that high plank. Walk back in. Last one. You're going to hold that plank position. Take it down, walk out, find that high plank and hold it here. Take a nice wide base with your feet. You can always drop down to your knees. Take a nice wide base with your feet. Shoulder taps. Opposite hand. Opposite shoulder. Give me 10. 9. 8. You got it. 7. 6. 5. 4. 3. 2 and 1. Go ahead. Push up and back. Down dog. Just pedal it out right here. Nice work. Big inhale, big exhale. Shift it back forward. Give me a push up and a down dog. Shift forward plank. Push up. You can always drop to the knees for that. Push up. Down dog. Forward. Push up. Down dog. You got two more just like it. Come on. Shift forward. Push up. Down dog. Give me one more right here. Shift forward. Push up. Down dog. Walk those hands back to meet the toes. Slowly roll it up one vertebrae at a time. Shoulder rolls up, back and down. Up, back and down. Shoulders should be nice and warm. If not, they are going to get warm. I'm going to show you your first move. It is an Arnold Press. OK. I'm going to start with my 12 pound dumbbells. Adjust as needed. This is going to be challenging, right for the shoulders. Fatiguing one muscle group, seven moves. So I'll be using lighter weights than normal. Probably dropping to my tens for pretty quickly Arnold press. You're going to start with the dumbbells facing you. So palms in, facing right. Elbows are nice and high. I'm going to go up and out, down and in, up and out, down and in. Your option. If you have heavier dumbbells, you can always alternate one arm at a time. We're going to do 10 reps total, so that would be 5 reps per arm. You get to decide your workout. I'm going to try and knock it out with these bad boys. Both arms and 10 reps. Move number one. You'll get a break between each exercise and I'll explain the next one as we go. You guys ready to do this thing? Let's knock it out. Feet are shoulder width distance apart. Think about spreading that floor apart underneath you to activate your core. Right? Keep you nice and stable. If you find yourself using your legs too much throughout this workout, you can always take this down to a chair. So get a chair or bench, sit on it or drop down to your knees. Right? That's going to take the legs out and focus just on the shoulders. Arnold press. You have 10 reps. Get those dumbbells up in front of your face. You're on in three, two. Let's go. So it's 10 reps, so big exhale. That's one. Bring the weights in. Out. Nice. So palms in, palms out. Palms in, palms out. Anytime I push overhead, I got to use that big audible exhale. That's going to keep my breath, keep me from holding my breath and bearing down, right? We want to avoid that bearing down. Keep breathing through it. Big audible exhale. Push up. I feel that burn in my shoulders. Come on, you got two more reps here. One. Last one. Right here. Two. Shoulders are on fire. From here you're gonna go right into a push press. So you're gonna front rack and palms face and neutral grip. You're gonna dip drive, dip drive. It's only 10 reps. I'm gonna go up to my 15s here, challenge myself this first round. 10 push press. I'll show you from the side. It's a two inch dip, big drive overhead. You're there in three, two. Let's go. Dip drive. That's one, two, three. Lock out the elbows, biceps by the ears. Come on. You got it. 5, 4, 3, 2 and 1. Nice work. Way to power through that, you guys. 10 reps. Quick and effective. Now we're going on to an upright row, front raise. I'm gonna grab my lighter weight. Okay. 10 pounds. Again. Use what you have. You're gonna go upright, row front shoulder raise, right? That front raise. That's what makes this hard. That's why I have these 10 pound dumbbells. 10 reps. You're on in three. I'm going to show you from the side, then the front two and one. So dumbbells glide up my body. Dumbbells go straight out, hitting that front head of the shoulder. Right? Getting those traps involved too. So it's an upright row, front shoulder raise. Front shoulder raise. It's pretty challenging. The the farther the weights are from the body, the longer the lever, the harder it is. That's why I chose ten pounds. Okay, you can always alternate arms. One front row up. Or you could give me the double arm, front row, alternating front raise if you want to go heavier. Come on, you got this. Two more full reps. Let's go upright row. I'll face you now. Lift it up. Last one right here. Come on. Upright row, front raise. I'm going to stick with these £10. For the next move, it's a neutral press, which means my palms face in. And then we go goal post down. So it looks like this. Up on one, down two. Oh, my goodness, this is going to burn. 10 reps. You got this. Choose what weights you have. You can always alternate arms if you have heavier weights. Get them up. Palms face in. You're on in three, two. Let's go. So up on one, down two. Bring it in. Narrow, wide, wide. Bring it in. Narrow, wide, wide. I always say this is where I get to see your ugly face. Right shoulder workouts, that's where I get to bring in that ugly face. You do your best. Forget the rest. Big exhale push. Down, down. Bring it in. Come on, push it. Lower, lower. Woo. Feeling those shoulders now. Yes, we are. It's that slow and controlled on the eccentric motion that makes this hard. One more, one more. Push. Drop, drop. Let's set the dumbbells down. Shake it out. Quick, quick shake. Nice work, you guys. We're going to go lateral raise now. So we're going to go to the side. I'm going to stick with these ten pounds again. If you have heavier weights, you can always alternate. Alternate or give me a double arm. 10 reps. Yes, you can. Quick and dirty, you guys. 10 reps per move. Get those shoulders down and back. Nice tight core, nice long neck. 10 reps. Flying to the side in three, two. Here we go. So up. Just right up to shoulder height. Keeping a soft bend in those elbows, keeping that core nice and stable. You got it. Come on. Again. You can always alternate those arms if you need to. Not using my back, not using my body, using my shoulders. Four more let's go. Four. You got this. Three. Stay with it. Two. And one. Nice work. I'm going to grab my heavier dumbbell now. Okay. If you have a yoga block, a stack of books, you can always use that. Going to face you. Actually, for this first rep, it's an uneven push up with a shoulder tap. I'm going to place my right hand on the head of my dumbbell. Make sure it's nice and stable and secure. I'm going to do a push up. So a push up and I'm going to give a shoulder tap. Hand that's up and lifted is the shoulder I'm tapping. You're going to do five per side. 10 total. So you only have 10 pushups. Five per side. This is a strength workout. Can you get on your toes for me? Option A, option B, take the push up from your knees, pop to the toes for the shoulder tap. Five per side. All right, you're on in three. Get nice and stable. Two. Let's go. So you need a push up shoulder tap. That's one. Come on. Five per side. Really focusing on that arm that's on the dumbbell. Now you're saying push up. Why am I doing a pushup? This isn't a chest workout, it's a shoulder workout. One more. Switch sides. Oh, there it is. Nice work. Switch sides. Dumbbell or block. Up and over. Only 5% shoulders are heavily involved in push ups, you guys. And that core stabilizer and that shoulder stabilizer. As I go to that one arm, notice this is a slow and controlled strength movement. Come on, you got one more. Nice work, you guys. Oh, we got one more. Sorry, I counted wrong. Cheating you. Okay, we're going to stay down in this position. Right leg up, left knee down. We'll start. Dumbbell and left hand. You're going to do 10 per side. It's a half kneeling hinge swing, shoulder press. It looks like this. So I'm going to get the weight up using momentum, using my hips and my quads. So I get this weight up and then I got to push and drive it up. 10 per side. I'm going to go heavy. 20 pounds. I can do this. Let's go. Challenge yourself. That is how muscle is built. This is your seventh move. Here we go. Grab that dumbbell. Hinge swing, press it up. You have 10 per side. You're there in three, two. Let's go. So hinge swing, get it up. One, one. This is a unilateral movement, focusing on just one side of the body. So that's why I'm going heavier when I'm doing both arms at the same time. I'm going lighter, unilateral, one side of the body, right? I'm really going to challenge just this left shoulder right here. I'm halfway. Nice work. I love burning it out with one heavy, unilateral move. Allows me to really get heavy in this dumbbell. Come on. Two more. Let's go. Got to breathe it up. Big push. Last one, last one. Hinge swing. Nice work. We're going to switch it out. Half kneeling position. Other way. You can always roll up a mat if this is tough on your knees. Get nice cushion under there. Same thing. Other side. So I'm using a little bit of momentum, hip thrust right there to get it up, and then I'm driving from there. Ten of them. You're on in three, two. Let's go. Hinge swing. Always fun to try new moves, you guys. Probably not a typical move you'd see in a shoulder workout, right? But I like giving you new moves. Challenges your mind, challenges your muscle. Keeps you engaged and keeps you coming back for more, right? That's what we're here for. Building strength together. You got this. Nice work. Come on. Four more. Let's go. Four. Yes. There it is. Three. Nice work. Nice work. Two and one. Nice work. Set it down. Shake it out. That is some intensity, right? You got two more rounds through that. Those are your seven moves. You're going to do it two more times. Grab a quick sip of water, shake out those shoulders, and adjust weights as needed. I'm going to use my tens for a lot of these exercises. Now. I want to make sure I'm showing you guys good form. Maybe I'll bring the 15s into play for the push press again. We'll see how I feel from the start in that Arnold press. Right? I'm going to show you from the knees this time, kneeling. So I'm completely removing my legs from the scenario. You can always do this sitting on a stability ball, sitting on a chair, whatever that is. We're going to hit all heads of the shoulder. 10 reps. So taking out my legs makes this harder for my arms, Right? That's why I'm going to kneeling. Of course, you can always do this standing. You guys ready? 10 reps. Palms in, elbows up. Arnold press. You're on in three, two. Let's go. So I'm really squeezing my butt in this kneeling position. Squeezing my butt, avoiding any arch in my low back. Big exhale. Powers up. Inhale down. Big exhale. Power up, inhale down. You got this again. You can always take this to single arm if you have heavier dumbbells. I'm using my 10s. If I was at home, I'd maybe be pushing for those 12s or 15s. I really just want to show you guys really good form right now. Keeping that core tight, showing you all your options. One more. Let's go. Up, down. Set it out quick. Roll up for the wrist. We're going push, press. I'm going to go back to those 15 pounds. I realize that everybody has variety of weights. You use what you have. Use what you have. You guys, you're going to get just as good of a workout. Just use what you have. Challenge yourself, right. 10. Push, press. Let's get into it. You're on in three, two. Let's go. Two inch dip drive. Two. Come on. Three. You got it. Four. This is a power move. Push them up halfway. Five. Four, four, three. Let's go. Two, one. Nice work. Dumbbells down. Upright row, front raise. I'm going to get back on my tens. Upright row, front raise. Combo move. Front of the shoulder traps. Getting it all right here. Right into it. You're on in three, two. Here we go. Upright row. Elbows high to the sky. Arms out away from the body. So weights tight to the body. Arms away from the body. Nice pull up. Elbows high to the sky. Straight out in front of you. Getting front raises, getting lateral raises. Hitting all heads of the shoulders. Overhead press. Nice work, you guys. Keep it up. Shoulders are on fire. Right, this is round two. Through this workout should start to feel this. Round three. We should be hitting failure with almost every exercise. That's where you should be at with those weights. Come on, you got it. Stay in it. Stay in it. You got two more right here. Row straight out in front of you. Keep that core nice and tight. Last one. Row and lift. Nice work. Awesome job. Set them down. Quick shake. We're going to go into that neutral press two count eccentric lower down that wide goal post. That two count down. That's what makes this hard, right? This is a tough one. Probably the toughest one of the seven, in my opinion. Here we go. Get them up. Neutral press, two count drop. You're on in three, two. Let's go. Push. Up, down. Two. Bring them in. Up, down. Two. It's that slow and controlled lower, that eccentric motion that's so important. Again, you can do this from your knees, from the chair, the stability ball. If you start to feel yourself dipping into your low back here. Slower is harder yes, it is. Come on, come on. Up, down. Two. You got three more. Up, down. Two. Two more. Two more. Up, down. Come on, one more. I feel this. It burns. Yes, it does. I'm out 10 lat raises. Going to the side again. You can go unilateral and alternate five per side. Go heavy or give me the double arm. I'm going to go double arm on my tens. Let's keep cranking, you guys. Keep cranking. Move five of seven right here. Lateral raise. You're there. In three, two. Here we go. One. Come on. Ten of them, right up shoulder height. No higher. You got it. Stay in it. There it is. Ooh, shoulders on fire. Really nice to target muscle groups because you're really gonna break them down, fatigue them. This is really gonna build shoulder strength. You're gonna feel this tomorrow. You are gonna be sore in the shoulders, Right? Two more, two more. Last one, last one. There it is. Whew. Starting to hit that fatigue point. All right, bring in that big dumbbell, that yoga block, that book, whatever. You have five uneven push ups with a shoulder tap. Ten total, five per side. You're only doing five. Give me your best five on each side. Five push ups, shoulder tap. You're there in three, two. Let's go. One push up. One shoulder tap. It's always good to work your push muscles together. So. Yes, we're working. Chest, shoulder. Try here. Those are all three of my push muscles. Come on. Two more. Last one, last one. Right here. Nice work. Awesome job. Sometimes you're like, we're only doing five reps. Yeah. Because I really want to see you challenge yourself. So I'm doing these all from my toes. Let's go. Other side. Three, two. Let's go. Sometimes doing less reps, that's when you got to challenge yourself to go heavier. Right? Come on. Three, two more. Two more. Let's go. Finish it. Last one, last one. There it is. Right, let's get after those. Half kneeling, half kneeling. Hinge swing. This is my fun move that I threw in because I love it, right? Fun move. Good to throw in fun moves. Keeps you engaged. You got to look forward to something. Move number seven. Half kneeling, nice and stable hips and glutes. Get it up. Push it overhead. You got 10 per side, 10 per side. You're on in three, two. Let's go. Hinge swing. Big push. That's one. This is going to burn out those shoulders. This 20 pound dumbbell feels real heavy right now. 3. Come on. Go heavy. Try and challenge yourself. My favorite messages I get from you guys. I went up in weights today. I did this whole workout with 15 pounds. I used 10 pounds for the first time in my life. Building strength is so fun, so fun to see those progress goals coming to life. Two more. Let's go. Yep, I got new 20 pound dumbbells over Covid and this is fun for me. Trying to put them to use. Other side. Half kneeling hinge swing. Ten of them. You're on in three, two. Let's go. Gonna raise the heart rate a little bit too, which is always fun in a strength training workout. It's where that sweat starts to fly, right? You got this. Hinge swing. Big push. Come on. Hinge swing. Big push. Get it up. You got this. Nice. You might notice one side of the body feels stronger than the other. That's why we gotta do both sides. Evenly balance them out. I'm doing it. Come on. Come on. Yes you can. Building strength right here. Two more reps. You got one more. One more in you. Yes, you do. Let's go. Big push. Nice work, you guys. Grab some water, Set down that heavy dumbbell. That is tough stuff. All right, two times through. You got one more time through these seven moves. Grab some water. Finish. Tough. Failing in these 10 reps. Totally okay. Try and challenge yourself. I know my shoulders are feeling it right now. I am feeling fatigued. Arnold press. I'm going to stick with those tens. Arnold press. Do it for my knees again. I like that. Challenges me to really put the work into my shoulder and take it out of my legs again. You can always double up your yoga mat if you want to make this a little bit more comfortable for your knees. All right, guys, one more time through. Seven moves. Shoulders. Let's do it. Burn it out. Arnold Press. 10 reps. You're on in 3, 2, 1. I love this Arnold press. It hits all heads of the shoulders. Nice work. Big exhale. Push it up. Squeeze that butt. Squeeze those glutes. Come on. Nice work. Keep that nice long neck shoulders out of the ears. Big push overhead. Halfway. Halfway. Five. You got five. Come on. You got four. Four. Woo. There it is. Come on. Come on. Three. Stick with it. Stick with it. Two. You got one more in you. Come on. Come on. There it is. Nice work. Push. Press. I'm going to go 15s again. 10 reps. 10 reps. Yes you can. Let's go. Dip. Drive. Get them up. Come on. You're on in three, two. Let's go. Dip. Drive. 10. 9. 8. 7. You got it. 6. 5. Halfway. 4. 3, 2, 1. Woo. Yes. Feels good to knock that out. Upright, row, front shoulder raise. Upright, row, front shoulder raise. Let's get after it. Keep those dumbbells tight to the body in the row. You can always alternate that front shoulder raise. 10 reps, you're there in three, two. Let's go. Row, front, raise. That's one. Come on, you got 10 of them. Yes, you can. Yes you can. Strength training. Name of the game, you guys. Especially for women. We start losing muscle mass. Age 30, you come back postpartum. Everyone wants to hit that cardio. Strength training is where it's at, right? Cardio is that quick, effective calorie burn. Strength training, the calorie burn that sticks with you all day, increases your metabolism. More muscle, you have more calories, you burn all day. Two more, two more. Let's go. Up. Come on. Strength training. One more, one more. Nice work up. There it is. Awesome job. You know, I got a comment the other day, someone saying they've done all my workouts and they've seen me come back post, baby. And that I'm looking stronger. Honestly. I've been doing a lot more strength training and I do a lot more strength training post, baby. Where are we at? Okay, we got neutral, press and drop. Because building that muscle back up is so important to avoiding injury, right? When you work out for a living, you got to avoid injury. Neutral press, two, count, drop. Get them up. Palms face in. You're on in three, two. Let's go. Hardest move in my opinion. Up, down. Two. Bring it in. Push. Slow, slow. In neutral. Wide, wide. Bring it in. Come on. Yes you can. Let's go. This is where I close my eyes and I just get into it. It's gonna burn, it's gonna burn. You're half way. There's six. You got it. Come on. Four more. Woo. It burns. It burns. This is where you might see me fail. That's okay. Two. Last one, last one. Get em up. Do you see the shaking and the falling? Whew. Fatigue. We found it. There it is. If it doesn't challenge you, it doesn't change you. Right? How do you get my muscle? I can never say that word. Muscle hydrophy, hypertrophy. Hi. Trophy. That's muscle gains, right? Building muscle, right? Sometimes it's good to go. Lower reps, heavier weights. That's how we build muscle. Lateral. Raise 10 of them here, they're in three, two. Let's get them up. One. Come on. Two. Right up to shoulder height. Three. Those shoulders are on fire. Four. Whoo. You got it, you got it. Five. You're halfway. Come on. Five more. Yes, you can. Let's go. Five. Finish it. Get them up. Three. Oh. That was four. This is three. Three. Oh. Two more. Two more. Last one. Last one. Whoo. It burns. Oh, there it is. Set them down. Shake it out. Ready? Two moves left, you guys. Uneven push ups. Hinge swing. Big kahunas. 20 pounds. We're going to get after it, and we are going to finish strong. Five push ups. I'm going to do them on my toes. I told myself before I started this workout, you are going to do all 10 push ups on your toes. Yes, you can, right? Sometimes you got to tell yourself before the workout. Because right now I want to do it on my knees really bad. But I told myself before. Let's go. Five per side. Push up. Shoulder tap. You're there. In three. Two. Let's go. One. Push up. One shoulder tap. Two. Come on. Three. You got it. Four. Last one. Five. Whoo. Switch sides. Nice work, you guys. Awesome job. Let's go. Five push ups. Shoulder tap. Finish it. Other side. Right here. One. Two. One more. One more. Come on. Yes, you can. That breath. Gotta use that to push you up. All right, you ready for the last move? The fun one. The one you look forward to. Hinge swing. Get it up. Push it. Ten of them. Oh, my arms feel like noodles. It's going to be hard to hold the baby after this, right? Okay, come on. 10 per side and you're out. Done with this workout. Let's go. Finish it. You're on in three. Two. Let's go. Ten per side. Hup. One. Come on. Two. Finish big. Three. Nice work. Four. There it is. You got it. You got it. Five. Halfway. Halfway. Come on. There it is. Don't just let that weight fall down. Control it down. Starting to get really heavy. It's really easy to just let it fall down. Come on. Two more. Last one. Nice work, you guys. Okay, other side. This is it. 10 and you're out. 10 and you're out. Come on, Hinge. Swing. You're there. In three. Two. Let's go. One. You got this. Two. Stay with it. Three. Do anything for 10 reps, right? Four. Nice work. Five. Halfway. Halfway. Come on, you guys. Let's go. Finish it. 5. Come on. Come on. 4. Yes. There it is. Nice work. 3. You got this. 2. Last one. Last one. Come on. There it is. Nice work. Drop the dumbbell. Shake it out. Shake it out. Awesome job, you guys. So stinking proud of you. Way to go. Shoulders on fire, right? 25 to 30 minutes. Of training one muscle group that is tough stuff. You're going to feel the fatigue and the soreness tomorrow. So good. How is good? I like doing at least one upper body workout a week. If you really want to get into it, you break it down like this. Okay, we're going to stretch out that shoulder. So give me a big inhale. You're in tabletop position. Reach up, exhale. You're going to thread the needle ear to the mat. Push the shoulder into the mat. That should feel really good. If you want to take the other arm and reach around for a half wrap, you can do that too. Awesome job, you guys. Nice work. Bring it back up. We're going to go other side. Ok. So big inhale, reach up, exhale. Thread the needle ear to the mat. Push that shoulder through. Option to take that half wrap. Other side. Reaching back for the hip. Nice work, you guys. Way to train that upper body. I'm going to show you one of my favorite stretches. Probably should have had this in the warmup, but anytime I'm working on overhead movements, I really like to do this puppy dog stretch, right? So I'm going to walk my hands away from me, put my thumbs up towards the ceiling, rest my forehead on the mat, keep my hips nice and high and just think about walking those arms away from me. I'm opening up right here. I'm opening up these lats. Okay. Really important for mobility for those overhead movements. Such a good stretch right here. You could sit here. Come back to this. Okay. Walk it back in. Nice work. Find it down dog. Tuck the toes under. Just go ahead. Press that chest towards the thighs. This should feel really good. Walk your hands back to meet your feet. Hang heavy. Grab rag doll pose. Grabbing opposite elbows or biceps, releasing all that tension in the low. Back, neck, shoulders. Nice. Roll up one vertebrae at a time. When you get to the top, give me shoulder rolls. Up, back and down. Up, back and down. Awesome job. Flap those wings. They're going to go shoulder stretch standing so right here. Drop the shoulder. Gaze follows over can roll out the wrist. Nice work. And flap the wings. Switch it out. Other side. You can always hold these stretches for longer. If you need to come back to them 24 hours after doing this workout. Because you are going to have shoulders on fire and because we are holding dumbbells a lot during this workout, we're going to do a quick wrist stretch. So pull your fingertips back towards your face. Nice take. Take them down. Pull them down. Nice. Just stretch out those wrists too, Right? Get a lot of complaints about people having wrist pain. Right here. Pull those fingertips back towards your face. Take it down. Pull them back down. Stretch it out. Awesome job, you guys. I hope you loved this shoulder workout. We have more isolated workouts like this. We have a back workout. We have a chest workout. We have specific lower body workouts. Ok? So if you really want to split, train, and break down those muscle groups, check more workouts out at Nourish. Move left. Thanks so much for joining me for this shoulder workout, and I hope to see you again soon.