60 minute intermediate shoulder workout with dumbbells

Here's everything you need to try our 60 minute intermediate shoulder workout with dumbbells. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling Dual Hand DB Press
  • Circuit 2
  • Single Arm DB Press
  • Circuit 3
  • Half Kneeling Arnold Press
  • Circuit 4
  • DB Tall Kneeling Crush Grip Press
  • DB Strict Press
  • DB Tall Kneeling Crush Grip Curl to Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Dual Hand DB Press

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

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.

Circuit 2

Complete this round 3 times.

Single Arm DB Press

Complete 12 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

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.

Circuit 3

Complete this round 3 times.

Half Kneeling Arnold Press

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

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 4

Complete this round 3 times.

DB Tall Kneeling Crush Grip Press

Complete 16 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

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

DB Strict Press

Complete 11 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

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.

DB Tall Kneeling Crush Grip Curl to Press

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

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.

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This workout was made by Sean Klein

Sean Klein

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