Start with your weight supported on your knees or toes and the hands beneath your chest, keeping the body in line from your shoulders to your hips. Briefly pause at the bottom, breathe out and push the dumbbells back up, taking a further seconds to return to your starting position.
Example Shoulder Workout Dumbbell Upright Row (medial delt) Dumbbell Prone Reverse Raise (posterior delt) Incline Dumbbell Raise (anterior delt) Dumbbell Shrugs (upper traps) 3-4 sets each Thats fine, and it does the shoulders good to alternate the training...
IMO you should be doing 4 exercise and any where from 12-16 sets total for your back.
It doesnt matter who backs up what you say, if you show them bad technique then they will tell you that it will hurt your shoulders, obviously.
Using free weights to start with will help build up all the muscles (including the stabilisers) that are used.
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