Intense 5-Minute Dumbbell Shoulder Workout | Build Bigger Shoulders!

By
Mike Kenler
June 4, 2020

Intense 5 Minute Dumbbell Shoulder Workout

Calling all Aliens! Today we are going to take on an intense shoulder workout using dumbbells only! This 5-minute at home dumbbell workout is designed to build serious size and strength in your deltoids.  This routine can be performed as an intense finisher or you can complete multiple sets for a full shoulder workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A pair of dumbbells

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Download the Anabolic Aliens workout generator app EXERPRISE for FREE to generate custom workouts on your phone in the matter of seconds.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. Take a rest if you need it and get right back at it. Each time you do this circuit, aim for more reps, heavier weight, and/or less breaks!

1. Rear Delt Fly

Hinge at the waist, engage your core, and retract your shoulders to bring your arms straight out to the side. Return to the starting position in a controlled fashion and repeat!


2. Side Lateral Raise

Assume a comfortable stance in a standing position with your back straight. With your palms facing inward, contract your lateral deltoids to raise your arms out to the side until the dumbbells reach shoulder height. Slowly bring the weights down towards your side and repeat!


3. Front Raise

Assume a comfortable stance in a standing position with your back straight. Grab the dumbbells with your palms facing towards you.

Contract your front deltoids to raise the dumbbells in front of you stopping just above forehead level. Slowly bring the weights down to the starting position and repeat!

4. Upright Row

Assume a comfortable stance in a standing position. Grab the dumbbells with your palms facing towards you.

Keeping your elbow high, pull the dumbbells up to your chest and allow your elbows to flare out. Pause at the top and slowly return to the starting position. Repeat!


5. Arnold Press

Assume a comfortable stance in a standing position. Grab the dumbbells with your arms bent and your palms facing inward, as if you were at the top of the dumbbell curl. 

Press your arms upwards while twisting your hands so that your palms face outwards. Squeeze your delts at the top of the rep and slowly return to the starting position. Repeat!

Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com. 


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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