45 Minutes Beginner Shoulders Workout with Dumbbell
A 45 minutes strength workout targeting your shoulders using dumbbell equipment. 3 exercises, 14 total sets, designed for beginner lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
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, palms facing in.
- Raise your arms out to the sides until they are parallel with the floor.
- Lead with your elbows, not your hands — think about pouring water from a pitcher.
Start with dumbbells at shoulder height, palms facing you (like the top of a curl).
Form cues
- Start with dumbbells at shoulder height, palms facing you (like the top of a curl).
- As you press up, rotate your palms to face forward at the top.
- Lock out overhead with palms facing away from you.
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 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.