Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build, tone, and strengthen your upper body with this 35 minute arms and shoulders workout. This home routine only requires a pair of dumbbells and is great for both women and men. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed.

Arms and Shoulder Workout at Home

Part 1: Arms
A1: Dumbbell Curl x 12
A2: 90 Degree Biceps Pulse x 15 seconds
A3: 90 Degree Iso Biceps Hold x 15 seconds

B1: Lying Triceps Extension x 12
B2: 90 Degree Triceps Pulse x 15 seconds
B3: Triceps Iso Hold x 15 seconds

C1: Dumbbell Clutch Curl 3×15
C2: Overhead Dumbbell Triceps Extension 3×15

Part 2: Shoulders
D1: Arnold Press x12, x10, x8, x6
E1: Military Press x12, x10, x8
E2: Drag Row x12, x10, x8

F1: DB Lateral Raise w/ Pause 3×15
F2: Upright External Rotation 3×15