30 minute beginner shoulder workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute beginner shoulder workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Dual Hand DB Press
  • DB Tall Kneeling Crush Grip Press
  • Half Kneeling Dual KB Press
  • Circuit 2
  • Tall Kneeling Dual Hand KB Press
  • Tall Kneeling KB Crush Grip Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Dual Hand DB Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling Dual Hand DB Press

Follow these cues to perform Tall Kneeling Dual Hand DB Press correctly:

  • Finish with the biceps next to the ears
  • Lock the elbows at the top of each repetition.

DB Tall Kneeling Crush Grip Press

Complete 10 repetitions

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Half Kneeling Dual KB Press

Complete 4 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Circuit 2

Complete this round 3 times.

Tall Kneeling Dual Hand KB Press

Complete 8 repetitions

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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