Exercise

Dumbbell Lateral Raise

The move that builds the side of the shoulder - the part that makes you look broader in a T-shirt. Light weights, strict form, big payoff over time. Perfect as a finisher when you've only got a few minutes left.

BeginnerDumbbells~3 min

Demonstration

Sets

3

Reps

12-15

Rest

45-60s

Slow 2-3 second lower on every rep.

How to do it

  1. 1

    Stand tall with a light dumbbell in each hand at your sides, slight bend in the elbows.

  2. 2

    Brace your core and lean forward a hair from the hips.

  3. 3

    Raise both arms out to the sides, leading with your elbows, until your arms are roughly parallel to the floor.

  4. 4

    Pause briefly at the top - no swinging.

  5. 5

    Lower slowly back to your sides over 2-3 seconds.

Common mistakes

  • Going too heavy and swinging the weights up with momentum
  • Shrugging the traps instead of lifting with the shoulders
  • Raising the hands higher than the elbows

Dad tips

  • Pour-the-pitcher cue: tilt your pinkies slightly up at the top, only if it feels comfortable.
  • Lighter than you think - 5-10 lb dumbbells humble most people here.

Same muscles, new angle

Pike Push-Up

A bodyweight press that shifts the load onto your shoulders - the closest thing to an overhead press without weights. Great for building the strength to hoist kids onto your shoulders without a twinge.

IntermediateNo equipment~4 min

Seated Dumbbell Shoulder Press

The bread-and-butter shoulder builder. Sitting down takes your lower back mostly out of the equation, so you can focus on pressing strength you'll actually use - lifting bags into overhead bins, kids onto shoulders, boxes onto shelves.

BeginnerDumbbells~5 min