15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

This is a 15 minute follow along dumbbell shoulder workout you can do at home or the gym!

Building your shoulders are all part of creating a defined upper body and should definitely be part of your training...I like to incorporate shoulder specific training at least once per week however they also get worked during other workouts such as full body, chest, back and arm sessions!

This is a follow along shoulder workout with dumbbells hitting all 3 deltoid heads (front, middle and rear) for those capped shoulders.

You will need a pair of dumbbells and a mat. For your reference I am using 2 x 8kg. I always try to pick 1 pair of dumbbells to show how you can train if you don’t have access to a wider range of dumbbells. This 8kg weight per hand is the max I would go for my rear delt flyes hence this is the weight I picked.

I know many of us love no repeat but multiple sets definitely have their place in strength training. We will be completing 3 sets of the following:

ALTERNATING PRESS
CLEAN TO PRESS
90° ELBOW LATERAL RAISE
DIAGONAL PRESS (x 1 dumbbell)
REAR DELT FLYES

Finisher!!!
PRESS (x2 dumbbells) straight into...
PRESS (x1 dumbbell)!!

The exercises are for 30 seconds each, with 30 seconds rest before next set!

If you are new to shoulder training, please take care with lifting weight above head and ensure you are using a suitable weight.

Maintain slight bend at elbows for all raises, keep knees slightly bent when standing and keep core tight throughout.

I hope you enjoy this workout... and the pump!!

Cx

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[claireevenson]

Thanks so much! My 6 year old walked in and saw you and said “holy moly, look at her abs” lol. You look amazing!

[elliekay]

when i started doing this workout (about 6 months ago), it was hard for me to do it with two 1kg dumbbells. now, I'm doing it with 7, 5kg per hand. so thank you so much, your helping me a lot with building my body 💪

[dheebaliviero]

Your workouts are absolutely amazing. I love the fact that we can see that you're pushing yourself as well and you don't make it look "easy". You are, without a doubt, one of the best fitness trainers on YouTube. Thank you 😇

[gustavoarellano]

You saved me from my disability. If it wasn't for you who with your videos gave me physical therapy at the house. Loved all your videos and saw a lot of improvement. Keep making more. Thanks again Caroline..

[zdfhykv]

I have been doing your workouts for almost two months now and I have to say that the results make me feel great about myself and the fact that all of the effort is totally worth it! A very big THANK YOU for your commitment and great work!

[rosariofrancis]

Love your workouts. At 70 years old I am determined to stay fit. I have been doing your exercises. Thank you.

[nadeeraanwar]

honestly caroline, i don't even understand how i've become that person who works out nearly every day of the week and actually find it fulfilling in many ways. in fact, might just be the best parts of my lockdown days. since i have pcos, i try not to 'stress' myself out too much so i don't raise my cortisol levels too much during workouts and every single one of your workouts has always been just the right amount of sweat and burn without me wanting to cry. i actually finish them! thank you for giving us sooo much content to choose from at varying intensity, lengths, and focuses. with equipment, without. there's a caroline girvan video for whatever mood you're in and i think that's precisely why i'll be here long time!

[karenvaljewelry]

You are such a blessing to women of all ages! Your workouts are terrific and my body confirms it the next day. Thank you!💕

[jarvisni]

You are my FAVORITE go-to YouTube. The quality of your workouts just cannot be beat. Plus, you're so genuine when you do them. We can see you pushing yourself too! 

I LOVE your 15 minute workouts!! Please create more 15 minute workouts! They are perfect for busy folks like me! Maybe an epic series built with 15 minute workouts?

[nataryabushkina]

Sunday morning with Caroline's workout - the best beginning of the day!😍

[talafrazier]

This combined with her 10 minute triceps was a killer, in a good way🤣 I have gained so much strength from your videos. I am so grateful for such great content. This journey may not be easy for some but if someone is reading this, I have come a long way and still have a ways to go, I say keep going and give your all, your personal best and the results will come with commitment and dedication 🤗 best wishes to you all. Thank you Caroline for the challenges 💖

[tracykruger]

I am 58 years old and have kept up with elliptical workouts but nothing really structured. I absolutely love these workouts. They are all different and they can all be modified to some degree. Thanks for the workouts. I love that you don’t talk through them and your music is awesome too!

[BerCanUSA]

Thank you so much. It is apparent that you put a great deal of time into researching, designing, performing, editing and finally posting these workouts. They are fabulous! Your efforts are most appreciated!

[aubreealdaco]

I love how real you are! You take breaks when your body can’t go any more! Makes me feel a lot better when I have to take breaks also!

[dottieatdayyoga]

Caroline so grateful for these videos! Love the format, quick, not a lot of extra talking, visual cues on point and appreciate the corner preview of what's up next! THANK YOU!

[franconova]

Woke up this morning thinking, Imma do Shoulders today.
This pops in my YouTube recommendations ... ... ...
You rock, keep going.

[florafatalis]

Yes!!! Definitely adding this to my routine tomorrow. I have such weak arms, but I'm definitely noticing that my strength and endurance (and even the tone of my arms!!) have progressed gradually doing your arm workouts! You are just absolute body and fitness (and momma!) goals, Caroline!!!

[Rrraaachhh]

I absolutely love this workout. It’s challenging but I can still pull through it. I definitely feel it working my shoulders and it helps to relieve a lot of the tension built up in my neck and shoulders after.

[nebulamarie]

Definitely loved how different this shoulder workout is! Thanks, Caroline! I can always count on your workouts to burn 🔥 💪 👌

[bevassman]

Sometimes I don’t give myself my permission to work out if I don’t have at least an hour. This is awesome. I literally can do this between meetings. Thank you!