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Name: Unilateral Shoulders & Arms Workout at Home for Muscle Strength
Uploaded: 2026-08-24
Duration: 46 min 2 s
Description: 46-minute workout video. Strength. targeting Arms, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.

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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

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.

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.

Lateral Raise

Lift the dumbbells to the side until shoulder height. You should feel the side deltoids working. Avoid swinging the weights.

Frontal Raise

Raise the dumbbells in front of you to shoulder height. Focus on the front deltoids. Maintain control throughout the movement.

Palm Up Curl

Curl the dumbbells with palms facing up. Feel the biceps contracting. Keep elbows close to your body.

Hammer Curl

Curl the dumbbells with palms facing each other. You should feel the biceps and forearms working. Avoid using momentum.

Cross Body Curl

Curl the dumbbell across your body to the opposite shoulder. Feel the bicep contraction. Maintain a steady pace.

Skullcrusher

Lower the dumbbells towards your forehead while lying on your back. You should feel the triceps working. Keep your elbows stationary.

Tate Press

Press the dumbbells from a lying position with elbows bent at 90 degrees. Feel the triceps engage. Control the movement.

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.

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