Full-body workout - Beginner

Dumbbell front raise

Target: Shoulders (front and side), serratus anterior (sides of your upper chest), traps, pecs, biceps

Form tips:

Activate your glutes and core to avoid loading up your lower back and cheating the movement.
Control your lifts – don't use momentum.
Only lift within a range of motion that feels comfortable for your shoulders.
Use a lower weight if your shoulders feel strained.

Target: Shoulders (side), serratus anterior (sides of your upper chest), traps, pecs

Form tips:

Engage your core.
Lead with your elbows, maintaining a slight bend in your arms throughout.
Don't swing your arms up using momentum – control your lifts.
Avoid shrugging excessively with your traps, as this may cause neck or shoulder pain.

Target: Shoulders (back), serratus anterior (sides of your upper chest), traps

Form tips:

Focus on good form, not how heavy you can lift.
Keep your chest up.
Don't swing your arms up using momentum – control every lift.
Keep your arms relatively straight, with just a slight bend at the elbows, to ensure you're working the correct muscles and not overcompensating with your back.

Target: Biceps

Form tips:

Pace and control every curl – don't use momentum.
Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
The tension will make it harder to maintain good form, so opt for lighter weights than on your usual bicep curls.

Target: Biceps, brachialis (elbow flexor)

Form tips:

Keep wrists neutral to ensure the biceps are working, and you're not overworking your wrists and forearms.
Avoid using momentum – keep your body braced and only move your arms to ensure good form.