20 Min KILLER Arm and Shoulder Workout | Dumbbell Arm Workout

This arm and shoulder workout with dumbbells can be used to build muscle mass or help with toning your biceps, triceps and shoulders. If your goal is to add muscle then repeat this workout weekly, increasing the amount of weight you're using to overload your muscles. Combine that with a caloric surplus and watch the gains happen!

With 20 minutes of shoulder, bicep and tricep exercises to increase your endurance and arm strength, this workout will give your arms and shoulders the pump they need! Workout details listed below.

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Workout Details:
⏱️ Duration: 20 minute workout
🏋️ Equipment: One set of dumbbells and a mat.
💪🏽 Dumbbell: For reference only, I'm using 25lb / 11kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises for this arm and shoulder workout:

0:20 - Shoulder Press R
1:20 - Shoulder Press L
2:20 - Arnold Press
3:20 - 90° Lateral Raises
4:20 - Alternating Front Raises
5:20 - Hammer Press
6:20 - Upright Row
7:20 - Rear Delt Flyes
8:20 - Alternating Palms Up Rotate Curls
9:20 - Overhead Extension
10:20 - Alternating Cross Body Curls
11:20 - Tricep Dips
12:20 - Wide to Narrow Curls
13:20 - Narrow Push Ups
14:20 - Alternating Iso Curls
15:20 - Tricep Kickbacks
16:20 - Lower Curl Pulses
17:20 - Tricep Press
18:20 - Negative Curls
19:20 - Diamond Push Ups

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[iglpfm]

As a person who suffers from shoulder injuries.
These are the perfect workouts that I can accomplish without feeling any pain or discomfort.
What a workout!

[Leo-pcwf]

Been doing this combined with the 10 min bicep workout for about a week now and I've noticed a huge difference already

[justinr]

Love the 40 second on 20 second off ratio... only problem is you make this look easier than it is! Great workout

[Natalie-wyri]

Awesome workout! Combined it with the 10 minute upper abs. These workouts never get boring!

[juanvelez]

Killer is an understatement...

Awesome workout! Thanks!

[sunnystrathern]

One of the best upper body workouts on youtube

[providencephelps]

LOVE THIS. More like it please!❤❤❤❤❤❤❤

[keegangold]

I’ve been doing your workouts almost every morning for months now. I am finally (almost) keeping pace with you :). Thank you for posting! I don’t need a gym membership with Tiff n Dan.

[earljeremy]

Love it here. Lovely way to start the Monday. Thank you team Tiff&Dan 💪🏽💪🏽💪🏽

[daveclydesdale]

Awesome workout, as always! Thanks for creating such consistently good videos and helping us make the best of ourselves!

[jamesamoh]

Just found your channel and I want to say thank you so much for doing this for us. Seeing you do the full workout and for us to follow along is such a game changer and nice of you. Just finished this one and will be doing others to. 🙏 🙏

[NottyGurlStyle]

Made it till the end!! I know I’m going to feel all of this tomorrow lol

[phildelroy]

I'm on day 3 of doing all kinds of your workouts there great..this ones my favourite ☝️..thanks guys💪

[dianemannion]

Just found your workouts on you tube. Excellent and minimal talking!! 👌👏

[JJ-funtaro]

Awesome video! Just did this workout, and it felt amazing on muscles I never knew existed! 😂 Thanks for this!

[jbernard]

Loved there was NO laying on your back definitely made for a higher heart rate and better workout.

[Mary-uzgu]

Merci pour toutes l’énergie que tu nous procures et les entraînements efficaces, mon corps a changé grâce à toi, good jobs 🙌🏼🙌🏼🙌🏼🙏🙏🙏

[kaisadoptmeworld]

Another great workout! I alternated between 10kg and 15kg weights for this and felt like I got a really good workout. Thanks 👍🏻

[alexismunoz]

EXCELENTE RUTINA, SIN DEDICAR DEMASIADO TIEMPO SI ESTÁS MUY OCUPADO, GRACIAS!

[kds]

Excellent workout. Thank you yet again!

Note to self: 15# dumbbells were quite the good challenge for me.