20 Minute Shoulder and Arm Focus Workout with Dumbbells

TLDRThis 20-minute workout targets the shoulders and arms using dumbbells. It includes supersets and exercises such as shoulder presses, rear delt flies, standing chest flies, side lateral raises, curls, tricep extensions, front raises, hammer curls with shoulder presses, and bent-over rear delt flies.

Key insights

💪This workout focuses specifically on the shoulders and arms to help tone and strengthen these muscle groups.

🏋️‍♀️The workout utilizes dumbbells, making it accessible for those who have limited equipment at home.

🔥Supersets are included in the workout, which involves performing two exercises back-to-back with minimal rest. This increases the intensity and efficiency of the workout.

✅Proper form and technique are emphasized throughout the video, ensuring effective and safe execution of the exercises.

⏰The workout is time-efficient, lasting only 20 minutes, making it suitable for those with busy schedules.

Q&A

What equipment do I need for this workout?

—You will need a set of dumbbells suitable for your strength level.

Can I modify the exercises if I don't have dumbbells?

—Yes, you can use household items like water bottles or resistance bands as alternatives to dumbbells.

How many times a week should I do this workout?

—It is recommended to do this workout 2-3 times a week, allowing at least one day of rest in between sessions.

Will this workout make my arms bulky?

—No, this workout is designed to tone and strengthen the arms without causing excessive muscle growth. Building bulky muscles requires specific training and nutrition protocols.

Is this workout suitable for beginners?

—Yes, this workout can be modified to suit different fitness levels. Beginners can start with lighter dumbbells and perform fewer repetitions, gradually increasing the intensity as they progress.

Timestamped Summary

00:00Introduction and overview of the workout

00:15Explanation of the equipment needed and modification options

00:36First exercise: Shoulder presses with proper form demonstration

02:45Second exercise: Rear delt flies for targeting the back of the shoulders

06:34Repeating the shoulder presses and rear delt flies

08:43Third exercise: Standing chest flies for working the chest and front shoulders

12:53Fourth exercise: Side lateral raises for targeting the side shoulders

15:58Repeating the chest flies and side lateral raises

17:57Fifth exercise: Hammer curls with shoulder presses for biceps and shoulders

19:51Sixth exercise: Narrow shoulder presses for front shoulders and triceps

21:47Final exercise: Front raises for targeting the front shoulders

22:05Conclusion and invitation to join the MadFit app for more workouts

Browse more