Standing Shoulder Press
Hold a dumbbell in each hand at shoulder height with your palms facing forward. Lift the dumbbells straight up over your head, and then gently lower them back to the starting position. Do three sets of 10 to 20 repetitions. Remember, golfers do not need bulky shoulder muscles, so use a lower weight---no more than 25 pounds for men and 15 pounds for women.
Hold a dumbbell in each hand and place them at your sides. This exercise is meant to increase shoulder flexibility, so you should use whatever weight is comfortable for you, as using heavier weights will not result in bulky shoulder muscles. Women should use weights between 20 and 30 pounds, while men can use weights between 30 and 60 pounds.
With the dumbbells at your sides, slowly raise and lower your shoulders in a circular motion to help strengthen mobility of the shoulder joint. Do three sets of 20 to 25 reps.
Standing Shoudler Fly
This exercise mimics the motion of a golfer's backswing and follow through. Use the same light weights for this exercise that you used for the standing shoulder press. Standing with a dumbbell in each hand, hold your arms at your sides. In one fluid motion, raise both of your arms to the side away from your body and slowly lower them back to the starting position. Make sure your elbows are locked while you raise the dumbbells, as having your elbows bent may cause you to compensate with your back muscles. Do three sets of 10 to 20 reps.