45 minute advanced shoulder workout with dumbbells and kettlebells

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Alternating KB Strict Press
  • DB Strict Press
  • Tall Kneeling Single Arm Curl to Press
  • Circuit 2
  • Tall Kneeling Dual Hand DB Press
  • Half Kneeling KB Press
  • DB Floor Seated Strict Press

Circuit 1

Complete this round 3 times.

Alternating KB Strict Press

Complete 10 repetitions

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

DB Strict Press

Complete 11 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Tall Kneeling Single Arm Curl to Press

Complete 12 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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Dual Hand DB Press

Complete 12 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.

Half Kneeling KB Press

Complete 13 repetitions

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

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

DB Floor Seated Strict Press

Complete 9 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.

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This workout was made by Sean Klein

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