30 Min ARMS AND SHOULDERS Workout with DUMBBELLS at Home

Let’s strengthen the shoulders, triceps and biceps in this 30 minute upper body workout! This is a dumbbell workout that targets the shoulders, biceps and triceps, lifting and lowering with control to really tighten the arms, help build shape to your upper body and increase strength.

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There are 5 circuits in this workout, 2 exercises per circuit that we'll repeat 2x, and we'll follow each circuit up with a bodyweight superset (30 sec ea x2) before moving on to the next set.

Don't miss the shoulder burnout finisher at the end (I was literally shaking at the end and could barely finish!).

For reference only, I'm using 15lb & 25lb dumbbells (7 & 11kg). These are the adjustable dumbbells that I use https://bit.ly/3evYP7M

Enjoy this arms and shoulders workout with dumbbells and let me know if the comments if you want more workouts like this. Scroll down for more workout details.

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WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: 2 sets of dumbbells (light & medium) I'm using adjustable dumbbells for this workout https://bit.ly/3evYP7M
⏱️ Intervals: 40 sec work, 20 sec rest // Supersets: 30 sec x 2 work, 30 sec rest
🔥 Finisher: 2 mins // 30/30/30/30

Exercises for this dumbbell arms and shoulders workout

00:00 Get Ready!

Circuit #1
00:25 Curls - Supinated Grip
01:25 Skull Crushers
02:25 Curls - Supinated Grip
03:25 Skull Crushers

Superset #1 // 30 sec ea
04:25 Push Ups
04:55 Shoulder Taps

Circuit #2
05:55 Curls - Reverse Grip
06:55 Shoulder Press
07:55 Curls - Reverse Grip
08:55 Shoulder Press

Superset #2
09:55 Narrow Push Ups
10:25 Shoulder Taps

Circuit #3
11:25 Wide Curls
12:25 Overhead Extension
13:25 Wide Curls
14:25 Overhead Extension

Superset #3
15:25 Cobra Push Ups
15:55 Mountain Climbers

Circuit #4
16:55 Hammer Curls
17:55 Lateral Raises
18:55 Hammer Curls
19:55 Lateral Raises

Superset #4
20:55 Hand Release Push Ups
21:25 Plank Jacks

Circuit #5
22:25 Crossbody Curls
23:25 Rear Delt Flyes
24:25 Crossbody Curls
25:25 Rear Delt Flyes

Superset #5
26:25 Slow Eccentric Push Ups
26:55 Pike to Push Up

Finisher // 30/30/30/30
27:55 Hammer Press
28:25 Front to Side Raises
28:55 90° Lateral Raises
29:25 W Shoulder Press

30:15 Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!