15 Minutes Advanced Shoulders Workout with Dumbbell
A 15 minutes fat loss workout targeting your shoulders using dumbbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with dumbbells at your sides, thumbs pointing slightly upward.
- Raise your arms in the scapular plane — about 30 degrees forward from a straight lateral raise.
- Lift until your hands reach shoulder height, keeping a slight elbow bend.
Hinge forward at the hips until your torso is nearly parallel to the floor.
Form cues
- Hinge forward at the hips until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with a slight elbow bend.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
Finish strong — take the last set close to failure.
Form cues
- Stand with dumbbells at arms length, hinge at the hips until dumbbells are at knee level.
- Explosively extend your hips and pull the dumbbells up to shoulder height with elbows high.
- Use the hip drive to generate momentum — do not muscle the weight up with your arms.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.