60 minute beginner shoulder workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 minute beginner 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.

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

Circuit 1

Complete this round 3 times.

Half Kneeling KB Press

Complete 6 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.

Single Arm DB Press

Complete 10 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.

Half Kneeling Dual KB Press

Complete 4 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB 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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm KB Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling Single Arm KB Press

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

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears
  • Always bring the KB back to front rack position.

Alternating KB Strict Press

Complete 6 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 9 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.

Circuit 3

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 10 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.

Tall Kneeling Dual Hand KB Press

Complete 8 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.

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This workout was made by Sean Klein

Sean Klein

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