30 minute intermediate shoulder workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute intermediate shoulder workout with dumbbells and kettlebells 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
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Dual Hand DB Press
  • Tall Kneeling Dual Hand KB Press
  • Tall Kneeling Single Arm DB Press
  • Circuit 2
  • DB Floor Seated Strict Press
  • Single Arm DB Floor Seated Strict 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.

Tall Kneeling Dual Hand KB Press

Complete 10 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 Single Arm DB Press

Complete 18 repetitions

Coaching Tips For Tall Kneeling Single Arm DB Press

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

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

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.

Single Arm DB Floor Seated Strict Press

Complete 9 repetitions

Coaching Tips For Single Arm DB Floor Seated Strict Press

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

  • Keep the legs and back straight
  • Keep rib cage tucked
  • Do not use other hand as support
  • Finish with the bicep next to the ear.

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This workout was made by Sean Klein

Sean Klein

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