30 minute intermediate shoulder workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute intermediate 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
01/04/24
In This Workout
  • Circuit 1
  • Floor Seated KB Strict Press
  • Tall Kneeling Single Arm Curl to Press
  • Half Kneeling Arnold Press
  • Circuit 2
  • Tall Kneeling Dual Hand DB Press
  • Tall Kneeling KB Crush Grip Press

Circuit 1

Complete this round 3 times.

Floor Seated KB Strict Press

Complete 9 repetitions

Coaching Tips For Floor Seated KB Strict Press

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

  • Keep the legs and back straight
  • Keep rib cage tucked, lock elbows at the top of each repetition
  • Start and end in the front rack position.

Tall Kneeling Single Arm Curl to Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling Single Arm Curl to Press

Follow these cues to perform Tall Kneeling Single Arm Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Half Kneeling Arnold Press

Complete 10 repetitions

The half kneeling arnold press is a good vertical press variation, especially for those who are training at home with limited equipment.

Benefits of Half Kneeling Arnold Press

The main benefit of the half kneeling Arnold press is it’s ability to build muscle in the shoulders and add variety to a home training set up.

How To Do Half Kneeling Arnold Press

  1. Find a stable half kneeling position (which knee is planted doesn’t make to much of a different, if you want to change each round go ahead, if not thats also fine).
  2. Start with the palms of the hands facing the shoulders.
  3. As you lift the weights overhead twist the hands so the palms are facing away from the body.
  4. Move back to the starting position with control.

Coaching Tips For Half Kneeling Arnold Press

Follow these cues to perform Half Kneeling Arnold Press correctly:

  • Start with your palms facing your sternum and rotate outwards as you press
  • Finish with the biceps next to the ears.

Circuit 2

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.

Tall Kneeling KB Crush Grip Press

Complete 16 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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