15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

» 15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

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This is a 15 minute follow along dumbbell shoulder workout you can do at home or the gym!

Building your shoulders are all part of creating a defined upper body and should definitely be part of your training…I like to incorporate shoulder specific training at least once per week however they also get worked during other workouts such as full body, chest, back and arm sessions!

This is a follow along shoulder workout with dumbbells hitting all 3 deltoid heads (front, middle and rear) for those capped shoulders.

You will need a pair of dumbbells and a mat. For your reference I am using 2 x 8kg. I always try to pick 1 pair of dumbbells to show how you can train if you don’t have access to a wider range of dumbbells. This 8kg weight per hand is the max I would go for my rear delt flyes hence this is the weight I picked.

I know many of us love no repeat but multiple sets definitely have their place in strength training. We will be completing 3 sets of the following:

ALTERNATING PRESS
CLEAN TO PRESS
90° ELBOW LATERAL RAISE
DIAGONAL PRESS (x 1 dumbbell)
REAR DELT FLYES

Finisher!!!
PRESS (x2 dumbbells) straight into…
PRESS (x1 dumbbell)!!

The exercises are for 30 seconds each, with 30 seconds rest before next set!

If you are new to shoulder training, please take care with lifting weight above head and ensure you are using a suitable weight.

Maintain slight bend at elbows for all raises, keep knees slightly bent when standing and keep core tight throughout.

I hope you enjoy this workout… and the pump!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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32 Comments

  2. First time trying this. Enjoyed it. Will definitely be doing more of your workouts. Thank you 😊

  6. day2 : 1.5l
    day3 : 1.5l
    Day4 : 1.5l (250120)
    Day5 : 1.5l (250121)

    day6 : 1.5l (250217)
    Day7 : 1.5l (250224)
    day8 : 1.5l (250301)
    day9 : 1.5l (250308)
    day10 : 1.5l (250310)
    day11 : 1.5l (250319)

  7. Those 30 second rests are detrimental!!!!! 🥵😅

  11. wahhhhh
    kya
    baat
    hai
    1No.
    🎉🎉

  12. Big thank❤
    I'm 67 , started workout with 2 pound dumbbells every other day . When may I use 3 pound dumbbells?
    Thanks in advance

  13. Very big thank you , you are really amazing trainer❤

  15. I love these short videos that target a single muscle group. I like to add them on to other cardio or strength workouts. Thanks Caroline.

  17. Wow! I had done this one before but had forgotten. Love the 3 quick sets just 30 secs each, but it killed me – started with 15# DBs and had to reduce to 10#. Great quick workout!

  18. I just have done with uh ❤

  19. I liked this workout so much 🔥🔥🔥

  20. Thank you Caroline!!! I really enjoy your workouts! I have managed to grow my biceps and triceps within 2 weeks!!! You’re amazing! ❤

  21. Great workout! Thank you so much for sharing!😍

  22. Thank you!!! Great workout.

  23. 06/08/24. Excellent routine, short and powerful, just what I need, greetings from Mexico.

  24. 3 years later I find this workout…so good!

  25. Day1: ✅ (01/08/2024) I don't have dumbells yet so I used 2 bottles 😯
    Day2: ✅ 11/12/2024 i did twice coz i have just 1 dumbell!

  26. I am 55 yr old and a big CG fan. Just finished your abs workout and doing shoulders. Thanks love from India ❤❤

  27. Je viens de découvrir ta vidéo. ELLE EST SUPER. MERCI À BIENTÔT 😅😂

  30. I am officially addicted to your workouts! They make me work hard, but feel great when I am finished. Thank you so much for giving us these workouts Caroline 💪💚.

  31. swinging between loving and hating dear Caroline is a real thing hahahah

  32. You are such a blessing to women of all ages! Your workouts are terrific and my body confirms it the next day. Thank you!

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