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Unilateral Shoulders & Arms Workout at Home for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
46-minute workout video. Strength. targeting Arms, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout focuses on unilateral exercises for the shoulders and arms, using dumbbells to enhance muscle strength and address imbalances. Each exercise is performed for 50 seconds with a 10-second rest, ensuring a comprehensive upper body workout.
🏃 Guide
This workout is designed for individuals looking to strengthen their shoulders and arms through unilateral training. It effectively targets muscle imbalances and enhances overall upper body strength.
Benefits
Improved muscle strength
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Single Arm Press
Press the dumbbell overhead with one arm while keeping your core engaged. You should feel your shoulder working hard. Ensure to maintain a neutral spine.
2
Arnold Press
Start with dumbbells at shoulder height, palms facing you. Rotate palms outward as you press up. Feel the rotation in your shoulders. Keep your back straight.
3
Lateral Raise
Lift the dumbbells to the side until shoulder height. You should feel the side deltoids working. Avoid swinging the weights.
4
Frontal Raise
Raise the dumbbells in front of you to shoulder height. Focus on the front deltoids. Maintain control throughout the movement.
5
Palm Up Curl
Curl the dumbbells with palms facing up. Feel the biceps contracting. Keep elbows close to your body.
6
Hammer Curl
Curl the dumbbells with palms facing each other. You should feel the biceps and forearms working. Avoid using momentum.
7
Cross Body Curl
Curl the dumbbell across your body to the opposite shoulder. Feel the bicep contraction. Maintain a steady pace.
8
Skullcrusher
Lower the dumbbells towards your forehead while lying on your back. You should feel the triceps working. Keep your elbows stationary.
9
Tate Press
Press the dumbbells from a lying position with elbows bent at 90 degrees. Feel the triceps engage. Control the movement.
10
Overhead Tricep Extension
Extend the dumbbell overhead with both hands. Feel the stretch in your triceps. Avoid arching your back.
Safety Notes
Consult a physician before starting if you have shoulder injuries, neck pain, or any cardiovascular conditions.
Duration: 46m 2s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ 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🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#46 min#full hour#long#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Shoulders#medium