Strength

20-Minute Shoulder Strength

20-Minute Shoulder Strength — a intermediate strength session (20 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

Strengthintermediate20 minDumbbellsHome~150 kcal

Workout Overview

20-Minute Shoulder Strength — a intermediate strength session (20 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

moderate intensity~150 kcal

Warm Up

Arm circles + band pull-aparts60s

The Workout

1
Dumbbell Shoulder Press
shoulders, triceps4 sets8rest 1 min
2
Lateral Raise
shoulders3 sets12rest 0.75 min
3
Face Pull
rear-delts3 sets15rest 0.75 min
4
Front Raise
shoulders3 sets10rest 0.75 min
5
Pike Push-Up
shoulders, triceps3 sets8rest 1 min

Cooldown

Rear-delt stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Keep your ribs down — no arching.
Lighter weights with control build the delts.

How to Progress

1.Add weight slowly, form first.

Common Mistakes

Shrugging up to the ears.

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Movements

Exercises in This Workout

Woman training in a fitness studio

Shouldersintermediate

Dumbbell Shoulder Press

ShouldersTriceps

Person doing a lateral raise exercise

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Lateral Raise

People training with a resistance band

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Face Pull

Man training shoulders on a bench

Shouldersbeginner

Front Raise

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