15 Minutes Advanced Shoulders Workout with Dumbbell
A 15 minutes strength workout targeting your shoulders using dumbbell equipment. 3 exercises, 14 total sets, designed for advanced lifters.
15 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~245
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start with dumbbells at shoulder height, palms facing forward.
- Press straight up to full lockout, bringing the dumbbells close together at the top.
- Lower under control to the starting position — feel the stretch in your delts.
Stand with dumbbells at your sides, thumbs pointing slightly upward.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.