Dumbbell Shoulders & Arms Workout To Do At Home – Men’s Fitness


Maintain your gains with this quick at-home shoulders and arms workout that requires nothing more than a pair of dumbbells and a chair from your front room.

1a. Seated Press

Reps: 12-15 Rest: Straight into 1b

  1. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

1b. Lateral Raise

Reps: 12-15 Rest: Straight into 1c

  1. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

1c. Reverse Lateral Raise

Reps: 12-15 Rest: 60 secs Sets: 4

  1. Keeping a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

2a. Seated Curl

Reps: 12-15 Rest: Straight into 2b

  1. Lower the weights back to the start.

2b. Standing Curl

Reps: 12-15 Rest: Straight into 2c

  1. Lower them back to the start.

2c. Triceps Extension

Reps: 12-15 Rest: 60 secs Sets: 4

  1. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

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