Dumbbell Shoulders & Arms
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Want shoulders with shape and arms with definition? This 25-minute session zeroes in on both, working through six moves that hit every head of the shoulder plus the biceps and triceps. All you need is a pair of dumbbells. Keep the tempo controlled - this is about quality contractions, not heaving heavy weight.
Kit for this workout
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The workout
Intermediate · about 25 minutes, start to finish.
Warm-up
- Arm circles - 30 seconds each way
- Arm pull-aparts - 15 reps
- Light overhead presses - 10 reps
Main workout
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Dumbbell shoulder press
4 rounds x 12 repsBrace the core, press overhead without arching the back.
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Lateral raise
4 rounds x 15 repsLift the dumbbells out to the sides to shoulder height, soft elbows.
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Front raise
4 rounds x 12 repsRaise the dumbbells straight in front to shoulder height, controlled.
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Bicep curl
4 rounds x 12 repsElbows pinned to the sides, curl up, no swinging.
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Overhead tricep extension
4 rounds x 12 repsLower one dumbbell behind the head, elbows narrow, then extend.
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Hammer curl
4 rounds x 12 repsPalms facing in, curl up under control.
Finish with 21s on the biceps: 7 bottom-half curls, 7 top-half, 7 full.
Coach's tip
Lateral raises humble everyone - go lighter than your ego wants and lead with the elbows. Rest 45-60 seconds between rounds and keep every rep smooth.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.