2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
ShouldersBeginnerIsolation
Dumbbell Lateral Raise
Raise the dumbbells out to the sides for wider shoulders.
Benefits
- The key exercise for shoulder width
- Needs only light dumbbells
How to do it
- Slight forward lean, soft elbows
- Lead with the elbows to shoulder height
- Lower slowly
Common mistakes
- Swinging heavy weights
- Shrugging the traps
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 1 kg
Safety and limitations
- Shoulder · Modify
With a severe shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time