0:000:00
Dumbbell Arms and Shoulders Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
18-minute workout video. Strength. targeting Arms, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.
⏱️ Key Moments
Summary:The workout consists of a series of dumbbell exercises targeting the arms and shoulders, with a focus on controlled movements and proper form. Each exercise is performed for 40 seconds with 20 seconds of rest in between.
🏃 Guide
This workout is designed for individuals looking to strengthen and define their arms and shoulders. It effectively targets these areas while engaging the core, making it ideal for overall upper body conditioning.
Benefits
Increased muscle strength in arms and shoulders
Improved core stability
Step-by-Step Guide
1
Shoulder Press
Stand with feet shoulder-width apart, hold dumbbells at shoulder height, press overhead while engaging your core. Feel the activation in your shoulders and arms.
2
Upright Row
Stand tall, pull dumbbells up towards your chin, keeping elbows higher than wrists. You should feel your shoulders and upper back working.
3
Lateral to Frontal Raise
Raise dumbbells laterally to shoulder height, then bring them in front of you. Focus on shoulder engagement without straining.
4
Single Arm Rear Fly
Bend slightly at the hips, lift one arm out to the side. Feel the contraction in your rear deltoids.
5
Bicep Curls
Stand with arms at your sides, curl dumbbells towards your shoulders. Maintain a steady motion to engage biceps effectively.
6
Alternating Hammer Curls
Curl dumbbells with palms facing each other. Feel the bicep engagement and control the movement.
7
Tricep Diamond Press
Hold dumbbells together in front of your chest, press upwards. Engage your triceps and avoid locking elbows.
Safety Notes
Avoid if you have shoulder pain or injuries. Ensure proper form to prevent strain on the lower back and traps.
Duration: 18m 37s
Difficulty: Medium
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleOverweightObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Arms💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#18 min#medium length#Strength#intermediate#Dumbbells#Chair#Arms#Shoulders#medium