• Shoulder workouts: 4 exercises using weights

    By The W10 Team

    Our feature in Health and Fitness magazine by Jean-Claude Vacassin.



    The overhead press is the best shoulder exercise you can do. It works several muscles of the upper body and offers a host of benefits that improve daily functioning.

    Standing with your feet shoulder-width apart, take a dumbbell in each hand.

    Raise the dumbbells to shoulder height, elbows slightly outside

    shoulder-width (A). Press both

    dumbbells up until the weights are overhead and your arms are straight (B).

    Pause, then lower the dumbbells back to the starting position.



    The dumbbell push press is an explosive move that increases strength and power throughout your entire body, with an emphasis on your shoulders and triceps. The use of dumbbells improves balance and stability on each side.

    Stand with your feet hip-width apart and hold a pair of dumbbells in front of your chest with your elbows pointing down and your palms facing towards each other.

    Squat down slightly. Keep your heels flat, chest up and shoulders back (A).

    Explosively stand to push the dumbbells overhead, locking your arms and bracing your core muscles (B).

    Slowly lower the weights to the starting position.



    This unilateral exercise increases shoulder strength, stability and symmetry. Performing the exercise with one arm at a time will actively engage your core throughout your range of motion.

    Kneel on one leg, left knee on the ground and take a dumbbell in your left hand and bring it to shoulder height with your palm facing inwards. Keep your core tight, and place your right hand on your hip (A).

    Gripping the dumbbell as hard as possible, press it over your head until your elbow is almost completely locked (B). Pause, and then slowly lower the weight back to the starting position.

    Squeeze your abs and glutes tight throughout the move to keep a stable, upright position.



    The incline bench press is an upper- body strength exercise that targets your chest, shoulders and triceps. The incline also makes it safer and more joint-friendly for your shoulders – perfect for beginners or if you have injuries.

    Position your body on an incline bench at a 30-45o angle. Grab a dumbbell in each hand

    at chest height, palms facing inwards (A). Extend your arms upwards as shown, locking your elbows (B).
    Lower in a slow, controlled movement to your chest. Pause, then press up in a straight line. Don’t hyper-extend your neck, but maintain a neutral spine.


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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


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