workout

35 Minute Arms and Shoulder Workout


Bookmark

175-350

35 min

Dumbbells

Advanced, Intermediate

Build, tone, and strengthen your upper body with this 35 minute arms and shoulders workout. This home routine only requires a pair of dumbbells and is great for both women and men. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed.

Part 1: Arms
A1: Dumbbell Curl x 12
A2: 90 Degree Biceps Pulse x 15 seconds
A3: 90 Degree Iso Biceps Hold x 15 seconds

B1: Lying Triceps Extension x 12
B2: 90 Degree Triceps Pulse x 15 seconds
B3: Triceps Iso Hold x 15 seconds

C1: Dumbbell Clutch Curl 3×15
C2: Overhead Dumbbell Triceps Extension 3×15

Part 2: Shoulders
D1: Arnold Press x12, x10, x8, x6
E1: Military Press x12, x10, x8
E2: Drag Row x12, x10, x8

F1: DB Lateral Raise w/ Pause 3×15
F2: Upright External Rotation 3×15

You may also like

sidebar

20 Min Chest Workout with Dumbbells

  • Intermediate, Advanced
  • 20 min
sidebar

40 Min Arms and Shoulders Workout

  • Intermediate, Advanced
  • 40 min
sidebar

10 Min Shoulder Workout with Dumbbells

  • Intermediate, Advanced
  • 10 min
sidebar

15 Min Shoulder Workout with Dumbbells

  • Intermediate, Advanced
  • 15 min
sidebar

20 Min Shoulder Pain Relief Exercises & Stretches

  • Beginner
  • 20 min
sidebar

30 Min Home Shoulder Workout Routine

  • Intermediate, Advanced
  • 30 min
sidebar

20 Minute Shoulder Workout

  • Intermediate, Advanced
  • 20 min
sidebar

10 Min Shoulder Pain Relief Exercises

  • Limited Mobility / Seated
  • 10 min
sidebar

15 Min Better Posture Workout

  • Beginner
  • 15 min
sidebar

20 Min Shoulder Stretches & Strengthening for Pain Relief

  • Beginner
  • 20 min