30 minute intermediate shoulder workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute intermediate shoulder workout with dumbbells and a resistance band at home. 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
  • Single Arm DB Press
  • Circuit 2
  • DB Floor Seated Strict Press
  • Tall Kneeling Dual Hand DB Press
  • DB Tall Kneeling Crush Grip Curl to Press

Circuit 1

Complete this round 3 times.

Single Arm DB Press

Complete 12 repetitions

Coaching Tips For Single Arm DB Press

Follow these cues to perform Single Arm DB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Circuit 2

Complete this round 3 times.

DB Floor Seated Strict Press

Complete 7 repetitions

Coaching Tips For DB Floor Seated Strict Press

Follow these cues to perform DB Floor Seated Strict Press correctly:

  • Keep the legs and back straight Keep rib cage tucked, lock elbows at the top of repetition
  • Finish with the biceps next to the ears.

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 Curl to Press

Complete 10 repetitions

Coaching Tips For DB Tall Kneeling Crush Grip Curl to Press

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

  • Ensure you have a good grip on the DB
  • Do not use momentum on the curl
  • 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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