Shoulder Workout with Dumbbells | The 13 BEST Shoulder Exercises (Dumbbells Only)

If you're searching for a KILLER shoulder workout with dumbbells, look no further. This is one of the most effective shoulder workout at home workouts that you can do, and all you need is a light pair of dumbbells and a chair or bench to sit on.

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We've programmed this workout with the 13 BEST shoulder exercises that will hit all three muscle heads: the anterior deltoid, lateral deltoid, and posterior deltoid.

Each set will be 40 seconds followed by 20 seconds of rest, so make sure to use dumbbells that are manageable for you. I'm using 10 lb dumbbells in this workout, but start off light and then repeat this home shoulder workout weekly, increasing your weight slightly as you go to build more strength and endurance.

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS
Duration: 13 Minutes
Equipment: A set of dumbbells (I'm using 10 lb dumbbells), a chair or a bench, mat is optional.
Timing: 40 Seconds Work, 20 Seconds Rest

The exercises for this dumbbell shoulder workout are listed below:

0:20 - Dumbbell Alternating Lateral Raises
1:20 - Dumbbell Lateral Raise to Front Hold
2:20 - Dumbbell Alternating Press to Neutral Press
3:20 - Dumbbell Y Press
4:20 - Reverse Dumbbell Fly to Leaning Front Raise
5:20 - Alternating Reverse Stiff Arm Front Raise
6:20 - Alternating Front Raise Hammer ISO Hold
7:20 - Upright Rows
8:20 - 90° Lateral Raises
9:20 - Forward Leaning Raises - Sit up - shoulder press - Extend Arms back to 45° lean

FINISHER // 40 sec each, no rest
10:20 - Right Arm Press + Left Arm Extended Hold
11:00 - Left Arm Press + Right Arm Extended Hold
11:40 - Around The World

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!