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10 Minute Dumbbell Shoulder Workout

Jump to · 11 chapters

  1. 0:00 The Set Up
  2. 0:25 Shoulder Press
  3. 1:10 Rear Delt Row
  4. 2:10 Arnold Press
  5. 3:10 High Pull
  6. 4:10 Push Press
  7. 5:10 Reverse Fly
  8. 6:10 Front Raise
  9. 7:10 Around the World
  10. 8:10 Lateral Raise
  11. 9:10 Overhead Iso Hold Press

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

42K views on YouTube · Dan the HIIT Man · August 2026

Ten standing dumbbell moves for the front, side and rear delts. No repeats, no bench.

  • 10 min
  • Dumbbells
  • Beginner-Intermediate, Intermediate
  • 10 moves

The workout

Workout · 35s work · 25s rest

  1. Shoulder Press
  2. Rear Delt Row
  3. Arnold Press
  4. High Pull
  5. Push PressDip slightly, then drive through your legs.
  6. Reverse Fly
  7. Front Raise
  8. Around the World
  9. Lateral Raise
  10. Overhead Iso Hold Press

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