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Dumbbell Arms & Shoulder Workout: Strength + Definition

Jump to · 22 chapters

  1. 0:00 Intro
  2. 0:25 Half Kneeling Shoulder Press R
  3. 1:05 Concentration Curl R
  4. 1:45 Tricep Kickback R
  5. 2:25 COMPLEX // 30/30/30
  6. 4:25 Half Kneeling Shoulder Press L
  7. 5:05 Concentration Curl L
  8. 5:45 Tricep Kickback L
  9. 6:25 COMPLEX // 30s EA
  10. 8:25 Arnold Press
  11. 9:05 Drag Curl
  12. 9:45 Tricep Press
  13. 10:25 COMPLEX // 30s EA
  14. 12:25 Lateral Raise
  15. 13:05 Iso Hold Curl
  16. 13:45 Tate Press
  17. 14:25 COMPLEX // 30s EA
  18. 16:25 Rear Delt Row
  19. 17:05 Hammer Curl
  20. 17:45 Overhead Tricep Extension
  21. 18:25 COMPLEX // 30s EA
  22. 20:25 FINISHER // 60 SEC AMRAP

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

283K views on YouTube · TIFF x DAN · February 2025

Five arm and shoulder circuits, each ending in a push up complex, then a 60-second curl finisher.

  • 22 min
  • Dumbbells
  • Intermediate
  • 18 moves

The workout

Circuit 1: Right side · 30s work · 10s rest

  1. Half Kneeling Shoulder Press · right side
  2. Concentration Curl · right side
  3. Tricep Kickback · right side

Complex 1 · 30s each, no rest

  1. Push Ups
  2. Shoulder Taps
  3. Low Plank Hold

Circuit 2: Left side · 30s work · 10s rest

  1. Half Kneeling Shoulder Press · left side
  2. Concentration Curl · left side
  3. Tricep Kickback · left side

Complex 2 · 30s each, no rest

  1. Push Ups
  2. Shoulder Taps
  3. Low Plank Hold

Circuit 3 · 30s work · 10s rest

  1. Arnold Press
  2. Drag Curl
  3. Tricep Press

Complex 3 · 30s each, no rest

  1. Push Ups
  2. Shoulder Taps
  3. Low Plank Hold

Circuit 4 · 30s work · 10s rest

  1. Lateral Raise
  2. Iso Hold Curl
  3. Tate Press

Complex 4 · 30s each, no rest

  1. Push Ups
  2. Shoulder Taps
  3. Low Plank Hold

Circuit 5 · 30s work · 10s rest

  1. Rear Delt Row
  2. Alternating Hammer Curl
  3. Overhead Tricep Extension

Complex 5 · 30s each, no rest

  1. Push Ups
  2. Shoulder Taps
  3. Low Plank Hold

Finisher · 60s AMRAP

  1. Lower Curls · 5 reps
  2. Upper Curls · 5 reps
  3. Full Curls · 5 reps

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