Intermediate Difficulty with Advanced Modifications provided
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
what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is an arms and shoulders workout the only equipment required for today’s routine is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level in part one we’re gonna completely blast those biceps and triceps and in part two we’re gonna work on those shoulders if you’re ready to get started let’s do it [Music] we’re gonna get started with a bicep superset and we’re gonna do two rounds of it our first move is going to be a dumbbell curl and we’re gonna perform 12 repetitions so go ahead and grab the appropriate weight for you today then if your feet shoulder width apart shoulders are back good posture we’re gonna have your palms facing forward now in a controlled fashion go and curl all the way up and all the way down performing 12 repetitions in total I really want you to also focus on controlling that descent that lowering portion of the lift is just as important as the way up especially in these strength training and muscle building routines making sure to breathe and we’re inhaling on the way down exhaling on the way up excellent we’re gonna burn these biceps out the superset here is just the first move shoulders stay back good posture three more almost don’t these twelve nice work here we go last two and last one all the way up and then now let’s come down until we get to those elbows 90 degrees and we’re gonna pulse right here at that 90-degree elbow deflection just little pulses for 15 seconds that’s it feel that burn already feeling it working on this first one and three two one now we’re gonna hold it don’t move don’t drop those arms just hold in that position right there for 15 seconds we’re burning right there with you getting that lactic acid going not much longer five more seconds come on hold it tough hold the tough three two one zero whoo way to get it started all right set those dumbbells down shake your arms out we’re gonna go through that sequence one more time 15-second break here so that break is gonna go by fast that was awesome that was good she liked it if you’re unable to control the movement up and down on the bicep curl you might be using a little bit too much weight feel free to mix it up if you need sighs right wait if you need to here we go three two one begin palms are up on the way up and on the way down again nice and control definitely don’t want to be swinging to get the dumbbells up don’t want to use momentum on this one really want those muscles to work we don’t want your joints and cartilage ligaments tendons etc to all take over good and maintaining proper form proper posture you are halfway through that’s it come on stay tough every color we’re gonna feel a lot of lactic acid today that’s that burning sensation you got to remember that’s just that fuel that your muscles are using and increase that nerve response that burn but you’re stronger than that burn you can push past it right here tomorrow there we go feeling good my arms are feeling great already last one all the way up and let’s bring them down to 90 right here boom 15 seconds hold it seconds on the pulse there it is come on good just little one to two-inch range of motions trust we’re smiling but our arms are burning to come on three two one hold that’s it whoo only two sets of these so this is it right here keep fighting everybody come on fight through that burner almost there it’ll be worth it go to your happy place 4 seconds almost there almost there three two one and break whoo excellent and for our next superset now it’s time to go after those triceps similar system to the first time we’re going to start with a lying tricep extension for 12 repetitions finding an appropriate weight down flat on our backs with our dumbbells and if you have a bench pull that out for the advantage or stability ball you could also use it for these we’re just using the floor today all right palms are facing inward and we’re gonna only bend at those elbows allowing the dumbbells to slowly come down into the elbows get to a 90 degree angle reverse direction and back up really isolating your triceps on this one and you’re hitting 12 repetitions again all the way up all the way down concentrating on controlling the move throughout really trying to eliminate that momentum go back and forth between those biceps and triceps today well ones resting the others working in vice-versa halfway through that’s it keep pushing keep moving make sure to breathe in inhale on the way down exhale as you push up through the hardest part of the movement good good good keep it up everybody come on focus on what motivates you what brought you here today so it’s gonna get you through that burn all right here’s your last one right here and on the way up we’re gonna stop at that 90 degree angle and it’s time to pulse again like I said very similar to that first move if you need to change up your weight feel free to do so little 15-second pulses keep it up almost there almost there three two one and oh that’s it hoo-wee you see I’m shaking – that’s it keep those elbows Bend with that 90 flight through it come on we’re almost there ten more seconds guys come on you got it you got it don’t quit I quit four three two one break excellent all right we’re gonna go through that sequence one more time yeah I choose a little bit too much weight on that one so I’m gonna mix it up and go a little bit lighter for my next one and if you need to do so feel free to mix it up you’ll see that anytime you need to make it heavier make it lighter just make this workout work for you and your fitness level all right we’re getting back into it next set here second and last one in five four three two one zero that’s it again palms stay facing inward making sure to breathe in and breathe out and yes this is gonna totally annihilate those triceps the back of you’re on that’s on purpose that burning sensation that you’re feeling that’s how we know it’s working halfway point you gotta keep pushing through when it gets tough when the moves get tough you need to be tougher remind yourself of what brought you here today what was it that made you start this video I start this workout hold on to it so what’s gonna get you through right here almost there and last one and let’s pulse it nice little pulses here we go keep it going thank you sure to breathe come on fighting through it fighting through it guys here we go in three two one and fold that’s it trying your best to keep those elbows at a 90 right there with you has Fitch rhyme you can see me shaking come on let’s go don’t stop what a hurt stop when you’re done come finish strong finish strong almost there three two one break whoo felt that one nice work all right we have one last superset we’re actually gonna go back and forth between your biceps and your triceps we recommend choosing a little bit lighter weight for this one just so you’re prepared we’re gonna do three sets of each of these moves starting with a dumbbell clutch curl we’re gonna do three sets of 15 of each move good posture shoulders are back palms are facing inward we’re gonna keep those palms facing in as we allow our elbows to come out to the side dumbbells together all the way up all the way down again nice and controlled for 15 repetitions we’re just doing a little burn out here a lot of repetitions at the end just gonna finish off those arms getting a lot of work in in a short period of time today you made it this far just keep fighting just keep moving you got it again breathing in on the way down and breathing out on the hardest part of the move as you curl those dumbbells up squeeze those dumbbells up at the top every time we’re almost there breathing in we have two more here it is and last one all right now you can choose to use the same way or mix it up but we’re gonna go into an overhead tricep extension pop those dumbbells straight up overhead trying your best to keep good posture keep those elbows in as we lower the dumbbells and raise them back up extending your arms straight up nice and controlled all the way up all the way down for 15 reps you got it right here everybody we’re biting and burning with you you gotta keep moving focus on what brought you here today whether it’s more toned arm stronger arms you’re just trying to get better at life in general five more whatever it is just stay focused on it almost there fighting through that burn here we go here we go come on you got it all day you guys won excellent okay right back into the biceps now triceps arresting oh here it is let’s curl biceps are working now like I said at any point in time if you need to switch up your weight either making it heavier or lighter feel free to do so you don’t need our permission make this workout work for you again squeeze those dumbbells up at the top squeezing your biceps elbows come out to the side you got it here we are every repetition getting you just that much closer to the end and just that much closer to your goals I have more that’s it come on fighting through made it this far no giving up now you got it come on you can do this you can do anything it’s all about that mental toughness right here last one we’re yet all right let’s go has fit tribe let’s get those triceps next you know the drill pump them up overhead right into it that’s it biceps or work or resting while those triceps are working nice keep breathing whatever you do do not hold your breath all right third of the way through that’s it come on just three sets of each of these and your arms are done come on that’s it whoo they’re starting to get heavy we’re feeling it tight more come on focus on what brought you here today what is it come on what’s it gonna take to get there doing at least one thing every day to get you just that’s closer come on man one more goal goodness gracious we gotta shake those arms loose let’s go come on you got it you got it right here it’s five pounders you’re starting to feel like thirty pounds hundred and five yes come on that’s it if you got a switch to just using your arms or using some water bottles whatever you got to do just finish right here think about how good you’re gonna feel when this workout is all done and you can cross this off your list think about what would happen if you just stopped working out and never worked out again well with the consequences B of that that’s not something you want to move forward with so why you’re here putting in the work that’s number twelve right there that’s it thirteen almost there last two fourteen squeeze them last one fifteen here we are last set finishing strong finishing together let’s go ahead and switch drive come on whoo-hoo those arms are getting more toned more lean muscle with every rep not all about vanity but hey I’d be remiss if I didn’t remind you how good those arms are gonna look in a tank top come on now let’s hit it rep by Rep getting that much closer keeping good posture full range of motion five more come on fighting through fighting through almost there and to one last one zero those dumbbells down we’re gonna get started with a strength move we’re gonna do some Arnold presses and we’re gonna do four sets we’re gonna start with a set of twelve a set of ten a set of eight and then a set of six and we’re gonna work our way up in weight as we go so we’re gonna start with your lightest weight for a set of twelve repetitions we’re gonna start with our arms up hands up in rack position so curl those dumbbells up by your shoulders now we’re gonna press the dumbbells up overhead while at the same time we twist and rotate those palms until they’re forward finishing with our biceps by our ears then rotate reverse back down for twelve repetitions all right here we go and begin hold press all the way up overhead and control the movement on the way back down so you’ll see throughout today’s routine that really gonna focus on that time under tension and controlling the weights as we press and as those dumbbells go through that eccentric or lowering phase as well nice and controlled well bend your knees core stays tight on this one I’m gonna burn those shoulders out today I’m excited are you excited Claudia I am get it going nice and controlled on this first set of 12 you have three more breathe in on the way down and then exhale on the way up as you press and again twist those palms until those palms are facing forward and we have last one right here all right make a count full range of motion all the way up all the way down controlled and relaxed okay so because we are going a little heavier on this first set we’re gonna take a slightly longer break so allow those shoulders to recover a little bit we’re gonna choose our weight for the next set so we’re going set up ten repetitions now ideally on this one you’d be moving up anywhere between 15 to 20 percent and way but you’re really gonna have to make this workout your own and also base it off of the weights that you have exactly what you have access to at home exactly so you might not be going up every time all right here we go next set 10 repetitions up in rack position and begin nice and controlled on the way up and on the way down again not a race on this one this isn’t a hit routine it’s all about that strength and muscle building we really need those muscles to take over not just your joints and momentum good good posture keep those core nice and tight and engage throughout so that means actually halfway point relaxing those core muscles that’s ones working really your entire shoulder great compound move as you come all the way up and all the way down and as the name suggests this was popular rise bar by Arnold Schwarzenegger two more almost there come on fight through that burn guys burn starting to kick in definitely last one whoo and control the way down excellent okay set those dumbbells down again shaking out your arms shake them out shake them out we got our next set of eight repetitions so I’m going up and weight again staying the same for this one we have eight reps actually I think and as you can see the you know the more you do these workouts look better you’ll get it figuring out exactly what weight is appropriate for you all right start again next set of eight curl those dumbbells up by your chin a little bend those knees and then full range of motion control both ends you got it making sure to breathe throughout one of the great things about setting up your wraps the way that we’re doing is like that twelve and the sets of twelve and ten repetitions are more hypertrophy for muscle building and then these heavier sets of eight and six are better for strength so it kind of gives you the best of both world two more channel those muscles here we go last one coming up after this last one make it count come on finish strong excellent all right we got one last set again I’m gonna go up just a little bit more for this last set of six I think I’m gonna stay where I’m at and you decide what is right for you pushing yourself but at the same time trying your best to keep proper form yes I’m gonna get started here in five seconds shake those arms out let’s make it count here in three two one zero begin again full range of motion on the way up and on the way down and as this burn starts to kick in you got to remind yourself what brought you here today what is it halfway point what are you working on stay focused on it control that descent here we go last one right here and zero excellent up next we’re gonna perform a superset we’re gonna go back and forth between a military press and a drag rope we’re getting started with that military press we’re gonna do each exercise for a set of twelve ten and then eight repetitions using a similar technique as we used last time so a military press is just a your most standard basic overhead shoulder press so again curl those dumbbells up into rack position palms facing forward a little bend in those knees dumbbells by your shoulders we’re gonna press straight up overhead extend those arms and then again control that lowering face back down to the dumbbells are about in line with your ears here we go twelve repetitions and begin again I really want you to control the weight throughout you may get tired of hearing me say that today but it’s so important then as we get fatigued it becomes more tempting to let momentum take over but we really want to enjoy the results that come along with this routine today otherwise there’s no reason to even do it again breathe in on the way down and breathe out as we press up overhead this is your halfway point six down six To Go come on last five you got it and pushing through right here the core tight and engaged again this one’s really working all three of your deltoid heads control that descent and last one right here finishing strong and zero whoa excellent okay I’m burning a nice fire okay so the next one is gonna be I’m gonna use the same way I’m it’s gonna be but you can change if you need to we’re gonna do a dumbbell drag row so keeping those dumbbells in close to our sides or palms are facing inward now we’re gonna keep those dumbbells up against our sides as we drag them up and pull up from the elbow so different to the naked eye this looks a lot like a shrug but we don’t want your traps to take over so it’s really gonna hit the medial deltoid of your shoulder so as we pull up and keep those dumbbells up we’re pulling up from the elbows let’s hit it for a set of twelve and three two one begin again pulling all the way up I’m pretty sure this one forces you to have the most unattractive face at the top do a screen grab from this for the thumbnail but it’s effective pulling up from those elbows keep the shoulders back nice and controlled on this one all the way up all the way down so unique move that kind of hits the medial deltoids from a different angle than they’re used to getting hit from pairs nicely with that military press again we have 12 in total almost there you have three more after this and on this one you’re breathing out on the way up and then in on the way down so for every exercise of trying to exhale on the hardest part of the move and last one zero good okay so we can set those dumbbells down if you for the next one if you’re gonna go up and wait which if I am for that military press set of 10 repetitions on this next one shake out those shoulders in between and again ideally you’re going up and wait between about 15 to 20 percent everybody always wants to know numbers but is so difficult because everybody’s different that’s right everybody has access to different dumbbells you have to make it your own let’s go and curl those dumbbells up to our shoulders right back into that military press let’s begin all the way up all the way down for 10 reps breathe that’s one breathing in on the way down and then exhaling as you press straight up slight bend in those elbows I’m sorry in those knees you got it pushing through everybody halfway point come on it’s not about being perfect today if you need to lower your weight that’s okay feel free to do so just about getting through getting the work in right here whew I’m burning I like it though learning to love that burn right here last one right here push through and control that descent zero whew excellent Wow I was burning okay I’m gonna change my weight a little bit for this next set of drag rows again ten repetitions on this next one you decide which weight is appropriate for you shake those arms out I’m gonna get it going here in five four three two one zero good posture Dumbo’s on your sides and pull up from your elbow it’s like you have a string attached to those elbows and somebody’s pulling you straight up with it just for a little mental visualization their core stays tight good posture on this one don’t bend over or lean back you got it pushing through think about how good you’re gonna feel when this workouts all done you can cross this one off your list for today every repetitions give you just that much closer to your goals three more almost there finishing this set strong let’s go last two right here right here breathing in and breathing out last one come on and zero that’s it all right I’m gonna go a little heavier for my next set of military press last set of eight repetitions I’m gonna push the pace a little bit on this one you decide which weight is appropriate for you use those legs to pick up the dumbbells not just back yeah that’s right especially even more important as I get heavier okay curl them up up by your shoulders and here let’s hit it a little bend those knees last set right here control all the way up and the way down last set of eight repetitions excellent job nice and under control I know as it gets heavier no shoulders burn you just want to race through it but stop yourself right here come on let’s go push you’re pushing through last one [Music] zero excellent no more military presses and cross those off your list getting ready for that last shot of drag rose last set of eight should be your heaviest set if you’ve been working up my shoulders are already feeling good boulders for shoulders let’s go shoulders are back good posture let’s get it going in five four three two one and up keeping those dumbbells nice and tight to your sides they’ve got a little sweat going feels good warming the gym today come on hold up on those elbows every repetition fighting through that burn for more remember you don’t have to listen to that burn push and past it the shoulders may be telling you no more but you’re in charge come on two more almost there almost there pull them up keep those dumbbells nice and tight to your side last one and all the way up squeeze back down nice this is our last superset so you’re almost there let’s do it we’re gonna go ahead and move your chair bench box whatever you’re using out of the way we don’t need it for this last one we’re gonna go back and forth between a dumbbell lateral raise and an upright external rotation or a let’s go ahead get started with that lateral raise with both of our dumbbells feet are shoulder width apart we’re gonna bend over on a 45 degree angle elbows are bent at a 90 degree angle now we’re gonna come up raise those arms until they’re parallel to the ground pause and back down so every repetition we’re gonna pause up at the top and then slowly return back down you have 15 repetitions for this one so it’s probably a lighter weight doesn’t especially if he’s your first time doing it okay let’s get into it here in three two one zero coming on up squeeze and return that’s it one good one one-thousand pause up at the top every rap this one’s gonna hit your medial deltoids as well as your rear deltoids really control those dumbbells and accentuate that pause on every rep core stays tight weights back in your hips may feel this one a little bit in your legs that’s totally normal these 15 repetitions we are gonna get a good laugh to gas it burn going here so it’s important you remember that lactic acid is just that fuel that your muscles used when it starts to burn five more guys don’t have to listen to it just ignore it push past it your fitness is all mental right here come on almost there squeeze and you have one more come on zero all right Wow okay I’m gonna go a little bit lighter for this match good idea all right we have another 15 repetitions coming no pause on this one thank goodness we’re gonna go into that external rotation upright external rotation bringing the dumbbells up we have a 90 degree angle at the underarms and at the elbows we’re gonna rotate the hands back and then rotate them forward until those lower arms are parallel to the ground 15 repetitions again under control a little lighter weight for this one it’s a great move for your rotator cuffs okay let’s bring it up and begin pull back from your hands while keeping those elbows up and again this one’s all about being under control be much easier just to fly through these but don’t do it come on fighting through that burn you are stronger than that burn right here come on prove it to yourself everybody what brought you here today come on let’s hit it right there with you rep by Rep fighting through has four tribe let’s go whoo goodness we’re all fighting together oh you have five more that’s it come on 15 min total for three keep those elbows up – one last one zero Oh oh my god all right shake them out not much time not much break on this one adjust your way if you need to again it’s three sets of each of these exercises one down two to go like I’m going a little heavier for my my lateral raise I’m gonna stay at the same weight you decide what is appropriate for you either way standing over 45-degree angle come on let’s go right into it guys pulling up from those elbows and squeeze don’t forget about the pause whoops it’s alright there’s a little Freudian slip there and shoulders wanted you to forget about it squeeze up at the top and pause every time one one-thousand that’s it you got it come on ten more nothing can stop you right here right now come on exceeding your own expectations that’s it just you versus you whoa defeating the you who couldn’t get it done yesterday but tomorrow today you are stronger come on five more let’s go right here you got it you got it control that descent come on you can do it push through push through burn so good come on we’re right there with you more last one right here guys oh there it is okay oh you don’t have one more set of those moving to that upright external rotation like I said I’m lowering my way just a little bit on this one another 15 repetitions coming up shake em loose know about that mental toughness right here your shoulders may be telling you no for real but you got to take control you’re in control alright get those arms up bent elbows and let’s pull back on those hands nice and control that’s it fifteen repetitions and you may have noticed throughout today’s workout that I’m using the power blocks pretty nice because they allow me to have many different varieties of weights and allows me to switch it up pretty quick and you don’t take up a lot of space you want more information on those we do have the link in the video description we always get questions about them come on let’s go right here squeeze those shoulders as you come back breathe fighting through that burn you got it come on almost there five more thousands maybe millions of you at home feeling that same burn you’re feeling you’re not alone we’re in it together has we tribe come on what’s that last one one more right here one more I think I wanted it to be the last one okay definitely we have one more of each come on home stretch everybody home stretch adjust your weight if you need to this is it very last set one more set of each of these shoulder moves and their shoulders are done oh my goodness okay Dumbo been over lateral raises here we are elbows are on that 90 degree angle and let’s begin last 15 of these paws up to the top got to go that happy place on this one again there’s that point of the workout where it’s not even physical anymore it’s just you versus you your ability to push yourself push past that pain push that past that desire to hit that pause button and just say I’m good but no finishing through you start something and you finish it that’s just the type of person you are right here come on paws up at the top you got it not much left on these heads we tried five more that’s it let’s go pushing through four more three more come on to get that squeeze that pause every time every time here we’re going that’s it last one and pause like it burn so good come on gotta keep that positive mentality going a positive attitude oh it’s Gordon I’m changing on my wait for this last set who knew I sweat this much for a shoulder workout Hey feels good we’re working hard everybody that’s right we appreciate you working along with us let’s knock out this last one arms are up 90-degree angles all around pull back on those hands for 15 repetitions 14 more 14 more that’s it come on you got it you’ve come this far you nothing’s gonna stop you now nothing’s gonna get in your way right here making sure to breathe throughout do not hold that breath excellent not a race control them control them come on it’s all mental don’t listen to that burn pushing past it every repetition every rep getting you that bad more every rep getting you that much closer to your goals that’s it almost there almost there pushing through everybody two more oh here we are last one what do you got what do you got what do you got squeeze ah I’ll tell you what I have I have jello arms nice we’re high five DUI days if you can lift your arms things yeah well yeah virtual high five on it mm-hmm one of those thank you so much for working out with us today please support our mission to keep these great workouts free by donating to our patreon page downloading our app or by picking up one of our t-shirts or my new book stay fit for life and if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another new workout from husband again thank you so much for joining us today I’m coach Kozak and I’m Claudia and we will see you at your next workout