60 minute advanced shoulder workout with dumbbells at home

Here's everything you need to try our 60 minute advanced shoulder workout with dumbbells 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Single Arm DB Press
  • Tall Kneeling Single Arm Curl to Press
  • Half Kneeling Arnold Press
  • Circuit 2
  • Tall Kneeling Dual Hand DB Press
  • DB Tall Kneeling Crush Grip Curl to Press
  • DB Floor Seated Strict Press
  • Circuit 3
  • Half Kneeling DB Press
  • DB Strict Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Single Arm DB Press

Complete 16 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.

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.

Half Kneeling Arnold Press

Complete 12 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 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.

DB Tall Kneeling Crush Grip Curl to Press

Complete 12 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.

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.

Circuit 3

Complete this round 3 times.

Half Kneeling DB Press

Complete 11 repetitions

The half kneeling dumbbell press is an excellent unilateral vertical press variation for all abilities.

Benefits of Half Kneeling DB Press

The primary benefit is the strength gained in the shoulder, improving the vertical press strength. The secondary benefit is the core adaptation through resisting rotation.

How To Do Half Kneeling DB Press

  1. Find a stable half kneeling position with the knee at
  2. degrees.
  3. Start with the dumbbell at the shoulder, with the elbow facing slightly away from the body.
  4. Press the dumbbell overhead and lock the elbow to move through the full range of motion.
  5. Move back to the starting position with control. Do not let the weight pull you out of position.

Coaching Tips For Half Kneeling DB Press

Follow these cues to perform Half Kneeling DB 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.

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.

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This workout was made by Sean Klein

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