Three exercises using dumbbells to strengthen and fortify shoulder resilience, as demonstrated by the trainer's concluding routine.

London PT Trainer Alex Marks Unveils 10-Minute Shoulder Finisher Workout

Personal trainer Alex Marks, of London's On Your Marks studio, has designed a 10-minute workout to target the shoulders effectively. This finisher workout is a three-pronged approach that aims to build stronger, more injury-resistant shoulders, improving both their definition and mobility.

The routine consists of a combination of unilateral and bilateral exercises, each designed to work the deltoid muscles from different angles and through various movement patterns.

The Dumbbell Upright Row is a bilateral exercise that involves pulling the weights up toward the chest with elbows out to the sides and lifting them as high as can be comfortably reached, usually around chest height. This exercise targets the posterior deltoids and traps, helping to build overall strength and muscle mass.

In contrast, the Unilateral Arnold Press is a unilateral exercise that works one side of the body at a time. Performing this move involves holding a dumbbell in each hand at shoulder height, pressing one weight overhead while rotating the hand as you lift, and repeating on the other side. This exercise targets the anterior and medial deltoids, helping to identify and fix any imbalances in strength.

Another bilateral exercise in the routine is the Dumbbell Lateral Raise. This move requires holding a light dumbbell in each hand by your sides, raising each dumbbell out to your sides to shoulder height, slightly tipping the front of the dumbbell down to target the medial deltoids, and lowering with control.

Marks suggests performing each move back to back, without rest, for the full 10 minutes. However, a more manageable approach is to break the workout into 60-second blocks and adjust the working period to your fitness level. Beginners can work for 30 seconds and rest for 30 seconds for each move, while intermediates can increase the work to 40 seconds on and 20 seconds off, and more advanced individuals can aim for 50 seconds of effort and just 10 seconds of rest.

Incorporating both unilateral and bilateral exercises in your workouts helps ensure that you develop strength evenly, leading to a balanced and functional shoulder structure. So, give Alex Marks' 10-minute shoulder finisher a try and feel the burn in your deltoids!

Three exercises using dumbbells to strengthen and fortify shoulder resilience, as demonstrated by the trainer's concluding routine.