Boatman - shoulder exercises - press and raise

by James Penfold
(Newdigate)

You take a fairly conservative size set of dumbbells, 7.5-10kg. Believe me, you don't need too much more.

From a standing position, feet shoulder width apart, all these exercises are done as consecutive supersets.

Start with 10 x side shoulder raises
Then 10 x front shoulder raise
Then 10 x bicep curl into shoulder press (rotate wrist 180 degrees after curl for the shoulder press)
Then 10 x just shoulder press
Then 10 x side bicep curls (as you would with a normal bicep curl, but with the the weight being table away to the side of the body)
Then 10 x hammer curls

Job done!