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Shoulder workouts with dumbbells
Presses, raises and holds. Use a lighter pair than you think: shoulders tire fast.
22 workouts · 10 to 42 min · most watched first · by Tiff and Dan · newest August 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Killer Arm and Shoulder Workout21 min · Dumbbells, Bench
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Killer Arm and Shoulder Workout21 min · Dumbbells, Bench | 21 min | Dumbbells, Bench | |
| Arms and Shoulders Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Brutal Shoulder Workout25 min · Dumbbells, Bench | 25 min | Dumbbells, Bench | Intermediate |
| Dumbbell Push Workout: Chest, Triceps & Shoulders39 min · Dumbbells | 39 min | Dumbbells | Intermediate |
| The Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders27 min · Dumbbells | 27 min | Dumbbells | Intermediate |
| Boulder Shoulders & Delts Workout with Dumbbells37 min · Dumbbells | 37 min | Dumbbells | Intermediate, Advanced |
| Push Day: Chest & Shoulder Dumbbell Workout36 min · Dumbbells | 36 min | Dumbbells | |
| Ultimate Push Workout: Chest, Shoulders + Triceps36 min · Dumbbells, Bench | 36 min | Dumbbells, Bench | Intermediate, Advanced |
| Shoulders & Triceps Dumbbell Supersets36 min · Dumbbells, Bench | 36 min | Dumbbells, Bench | Intermediate, Advanced |
| Dumbbell Arms & Shoulder Workout: Strength + Definition22 min · Dumbbells | 22 min | Dumbbells | Intermediate |
All 22
33 minArms and Shoulders Workout with Dumbbells
25 minBrutal Shoulder Workout
39 minDumbbell Push Workout: Chest, Triceps & Shoulders
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
37 minBoulder Shoulders & Delts Workout with Dumbbells
36 minPush Day: Chest & Shoulder Dumbbell Workout
36 minUltimate Push Workout: Chest, Shoulders + Triceps
36 minShoulders & Triceps Dumbbell Supersets
22 minDumbbell Arms & Shoulder Workout: Strength + Definition
13 minShoulder Workout with Dumbbells
34 minUltimate Upper Body Workout: Chest, Back & Shoulders Mash Up
27 minFull Shoulder Workout with Dumbbells
17 minArms & Shoulder Workout with Dumbbells
37 minToned Abs & Defined Arms & Shoulders
42 minShoulders & Abs: Pyramid
39 minDumbbell Definition Workout: Arms, Back, Shoulders
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
40 minArms & Shoulders Dumbbell Workout
29 minShoulder Workout with Dumbbells & Core
10 min10 Minute Dumbbell Shoulder Workout
14 minIntense Shoulder Workout with Dumbbells
The moves we use most
Across these 22 workouts, these show up most often.
- Arnold Pressin 17 workouts
- Lateral Raisesin 14 workouts
- Upright Rowin 12 workouts
- Shoulder Pressin 11 workouts
- Skull Crushersin 7 workouts
- Front Raisesin 6 workouts
- Shoulder Tapsin 5 workouts
- Rear Delt Rowin 5 workouts
Questions
- Which of our shoulder workouts should I start with?
- Killer Arm and Shoulder Workout. It's the most watched of these, with 997K views on YouTube. Arms and shoulders: 40 seconds on, 20 off, then a no-rest finisher.
- How long are they?
- From 10 to 42 minutes. Most are about 34.
- Do I need equipment?
- Yes: all 22 use dumbbells.
- Are they good for beginners?
- 3 of the 22 are marked for beginners, and 2 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
