90 Minutes Beginner Shoulders Workout with Dumbbell
A 90 minutes strength workout targeting your shoulders using dumbbell equipment. 6 exercises, 26 total sets, designed for beginner lifters.
90 Minutes
Duration
26
Total Sets
3-6 reps
Rep Range
~1365
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 a dumbbell in each hand, palms facing your thighs.
Form cues
- Stand with a dumbbell in each hand, palms facing your thighs.
- Raise one or both dumbbells to eye level with arms nearly straight.
- Pause briefly at the top and lower under control.
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.
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.
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 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.
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.
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