Let's fire up our shoulders with this intense 30 minute dumbbell workout. we will be completing this workout as 2 supersets of 5 exercises each, repeated 3. Shoulder supersets! 20 minutes shoulder workout at home using only a pair of dumbbells and a mat!we will hit shoulders at all angles, lifting and lowering wi.
How to do it: holding a dumbbell in each hand with feet shoulder width apart, keep your back straight and lean forward to become slightly bent over. hold the weights together and then slowly bring them out to the sides. keep the arms slightly bent and pull the elbows out behind. prescription: 10 reps. 6 of 7. Super sets! super intense session! this upper body workout will demand a lot from your shoulders, biceps and triceps with supersets being the format! a stapl. Start with your elbows bent and the dumbbells in line with your ears. push up overhead, hold for a second and return to starting position. pro tip: push up to 80 or 90% extension of the arms to maintain the load of the dumbbells on your shoulders. drive your feet into the ground for extra push power. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. 30 min superset dumbbell shoulder workout is 37:04 minutes; 2:22 minute intro, no warm up and 3 minute stretch. equipment: dumbbells, a chair and a fitness mat. caroline is using 10kg 22 pound and 4kg 8.8 pound dumbbells.
Start with your elbows bent and the dumbbells in line with your ears. push up overhead, hold for a second and return to starting position. pro tip: push up to 80 or 90% extension of the arms to maintain the load of the dumbbells on your shoulders. drive your feet into the ground for extra push power. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. 30 min superset dumbbell shoulder workout is 37:04 minutes; 2:22 minute intro, no warm up and 3 minute stretch. equipment: dumbbells, a chair and a fitness mat. caroline is using 10kg 22 pound and 4kg 8.8 pound dumbbells. Remember to rest 90 120 seconds between each superset. superset 1: seated dumbbell shoulder raise: 3x8 15 reps. leaning away lateral raise: 3x12 15 reps side. superset 2: arnold press: 3 sets x 8 15 reps. stability bent over rear delt raise: 3 sets x 12 15 reps side. superset 3: push press: 3 sets x 8 12 reps. The wider the better for targeting the back of the shoulder. pull up to approximately shoulder height—the bar should never reach your chin. complete 25 reps, then rest 45 seconds before tackling your second and final set. and you're done! boulder shoulders in under 30 minutes. you'll even have a couple of minutes left to admire the pump.
Remember to rest 90 120 seconds between each superset. superset 1: seated dumbbell shoulder raise: 3x8 15 reps. leaning away lateral raise: 3x12 15 reps side. superset 2: arnold press: 3 sets x 8 15 reps. stability bent over rear delt raise: 3 sets x 12 15 reps side. superset 3: push press: 3 sets x 8 12 reps. The wider the better for targeting the back of the shoulder. pull up to approximately shoulder height—the bar should never reach your chin. complete 25 reps, then rest 45 seconds before tackling your second and final set. and you're done! boulder shoulders in under 30 minutes. you'll even have a couple of minutes left to admire the pump.
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