20 Minute Arms and Shoulders Workout with Dumbbells

20 Minute Arms and Shoulders Workout with Dumbbells is short but intense upper body workout. I love the staple exercise–shoulder press with a slow lowering/eccentric phase. I have recently (since completing the 7 Week Rotation I created) increased the weight I use for shoulder press so it was a challenge for me to stick with those 18 pound dumbbells every time we return to to it in the course of the workout (5 times). But I did! Though I won’t lie, the last two times I was struggling but I performed the exercise for the entire 40 seconds and with good form. This is a short workout so today I paired it with Caroline’s Tempo Back and Bicep Workout for an excellent and thorough upper body workout.

All of the exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage

20 Minute Arms and Shoulders Workout with Dumbbells is 23:56 minutes; one minute intro, no warm up and 2:10 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 9kg/19.8 pounds and 6kg/13.2 pounds dumbbells. The weights listed below are what I used.

  1. Shoulder press (arms are in goalpost) (18# DBs)
  2. Lateral raise (straight arm side raise) (9# DBs)
  3. Partial lateral raise (only raise DBs half way) (9# DBs)
  4. Repeat #2
  5. Repeat #1
  6. Bent over rear delt fly (8# DBs)
  7. Partial bent over rear delt fly (only raise the DBs halfway) (8# DBs)
  8. Repeat #6
  9. Repeat #1
  10. Skull crushers (11# DBs)
  11. Shoulder crushers (similar to a tricep press but rather than keeping DBs level, when you lower the DBs, angle them so one end of DBs tap shoulders) (11# DBs)
  12. Repeat #10
  13. Repeat #1
  14. Hammer curls (16.5# DBs)
  15. Palms up partial curls (with elbows kept close to sides and palms facing the ceiling, raise DBs halfway into bicep curl, partially lower DBs then return to halfway raise) (13# DBs)
  16. Repeat #14
  17. Repeat #1

Finisher: (3 minutes–each exercise below is done for 60 seconds)

  1. Cobra push up
  2. Tricep push ups
  3. Repeat #1

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “20 Minute Arms and Shoulders Workout with Dumbbells

  1. Happy Monday to you!

    This morning I did Heather’s Fierce day 6 total body (based on your review, looking for something a little metabolic, strength-based but not high intensity) and added on Naomi’s trampoline abs as a finisher (https://youtu.be/c6jyCVc-WqE ). I lifted lighter than I normally would because even though I’m feeling better, I didn’t want to tax myself too much. That fit the bill nicely, but I still had to take extra breaks to bring my heart rate down. The ab finisher was good. I kept my shoes on which worked ok except for the end when she does bouncing v-sits. I had to quickly resort to the modifier to keep my rhythm. 😉

    I went to Kung Fu Tea this afternoon because the weather here is so lousy (read: COLD) to get a hot taro milk tea with boba. I got home and took a sip to discover they forgot my boba! 😢😢😢 The tea was still good but I was bummed.

    Rented a dumpster for the remodel refuse. As I was running errands this afternoon, it was delivered and hubs loaded everything into it. He said he didn’t want me outside working to help him. What a guy! ☺️💕🥰

    Liked by 1 person

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