Looking to build strong, defined shoulders at home? This 25 minute dumbbell shoulder workout is the perfect upper body burner you can follow along with anywhere. You’ll go through 10 dumbbell only shoulder exercises using just moderate weights, all structured to challenge your delts, traps, and rotator cuffs. We’re keeping things efficient and effective — no gym machines, no fancy equipment, just real shoulder work that hits every angle. All you need is a range of dumbbells, a bench or chair, and some space to move. Whether you’re training in your garage, living room, or home gym setup, this workout is designed to build and burn the three heads of your shoulders. Let’s go!

⏵ Equipment: a range of dumbbells (I’m using 10-45 lb dumbbells), a light band for warm up work, and a bench or chair for seated shoulder exercises
⏵ Warm Up: 30s work x4, no rest
⏵ Intervals: 30s work, 30s rest

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00:00 Intro

Warm Up // 30s each
00:30 Shoulder Dislocations
01:00 Band Pull Aparts
01:30 Band Front Raises
02:00 Arm Circles

Main Workout // 30/30

Circuit 1: Front & Overhead Focus
03:00 Alternating Hammer Press - 30
04:00 Arnold Press - 30
05:00 Alternating Hammer Front Raise - 20
06:00 Rotational Shoulder Press - 20
Repeat

Circuit 2: Lateral & Iso Burnout
11:00 90° Lateral Raise - 25
12:00 Lateral Raise to Front Lower - 15
13:00 ISO Hold Front Raise (alternate every 3 reps) - 10
14:00 ISO Hold Lateral Raise (alternate every 3 reps) - 10
Repeat

Circuit 3: Rear & Combo Moves
19:00 Rear Delt Row - 30
20:00 Bent Over Rear Delt Fly - 15
21:00 Shoulder Shrugs Variation - 45
22:00 Around the Worlds - 10
Repeat

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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