In this 15 minute shoulder workout with dumbbells we will be targeting all three heads of the shoulder multiple times. We will be having 15x movements in 15 minutes. We will be doing each movement for 40 seconds long and with 20 seconds rest in between.
In this workout I’m using my adjustable dumbbell set with the weights between 5 kg up to 12,5 kg based on the movement.
Please make sure to do a proper warming up before starting the workout:
Workout Detail:
1. Dumbbell Overhead Press
2. Explosive Dumbbell Overhead Press
3. Overhead Press To Negative (slow) Full Front Raise
4. Dumbbell Side Raises
5. Dumbbell Front Raises
6. Side To Front / Front To Side Raises
7. Explosive Single Arm Overhead Press (R)
8. Explosive Single Arm Overhead Press (L)
9. Bent Over Alternating Rear Deal Fly
10. Full Front Raises
11. Kneeling single Arm High Row (R)
12. Kneeling single Arm High Row (L)
13. Lean Back 45° Raises
14. Alternating 2x 2x Back Pull
15. Alternating Seated Overhead Press
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This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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Jeano Buera
A Content Media Specialist with a degree in Computer Science. I combine technical expertise with deep industry knowledge to create engaging content that connects consumers with the health and wellness space.
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