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Name: 10-minute Lightweight Dumbbell Shoulder Workout for Muscle Strength
Uploaded: 2026-08-24
Duration: 10 min 51 s
Description: 10-minute workout video. Strength. targeting Shoulders. medium intensity. helps with Muscle Strength, Flexibility / Range of Motion, Weight Control / Fat Loss.

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10-minute Lightweight Dumbbell Shoulder Workout for Muscle Strength

Midas Movement•Processed: Mar 03, 2026

10-minute workout video. Strength. targeting Shoulders. medium intensity. helps with Muscle Strength, Flexibility / Range of Motion, Weight Control / Fat Loss.

⏱️ Key Moments

Summary:This workout consists of 10 exercises targeting the shoulders, focusing on both strength and flexibility. Each exercise is performed for 30 seconds with a 30-second rest in between.

🏃 Guide

This workout is designed for individuals looking to strengthen their shoulder muscles effectively in just 10 minutes. It addresses common shoulder weaknesses and enhances overall shoulder stability.

Benefits

Improved muscle strength in the shoulders

Enhanced flexibility and range of motion

Step-by-Step Guide

Alternating Front Raise x Upright Row

Lift dumbbells to shoulder height while alternating arms. You should feel your front deltoids engaging. Ensure your back remains straight.

Rear Delt Opener

Open arms wide while lifting dumbbells in front of your body. Feel the stretch in your rear deltoids and upper back. Maintain a neutral spine.

Push Press

Push dumbbells overhead from shoulder height. Feel the activation in your anterior deltoids. Avoid arching your back.

Double Front Raise - Pronated

Lift dumbbells with palms facing down to shoulder height. Engage your core and feel the tension in your shoulders.

Arnold Press

Rotate dumbbells from a pronated position to overhead. Feel the full engagement of all shoulder muscles.

Leaning Rear Delt Fly

Lean forward and lift dumbbells out to the side. Focus on your rear deltoids. Keep a slight bend in your elbows.

Alternating Hammer x Pronated Front Raise

Alternate between hammer grip and pronated grip front raises. Feel the difference in muscle engagement.

Side Delt Raise

Lift dumbbells to the side, keeping elbows slightly bent. Feel the activation in your lateral deltoids.

Shoulder Press

Press dumbbells overhead, ensuring elbows are straightened fully. Engage your core for stability.

Twisting Front Raise

Lift dumbbells with a twist at the top. Feel the engagement in your shoulders and arms.

Safety Notes

Avoid if you have severe neck and shoulder pain or recent shoulder injuries.

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