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Best Dumbbell Shoulder Workout – 10 Minutes Only

Improve your shoulder capacity.

A stronger shoulder will translate into better upper-body mobility and overall strength. Check out the best dumbbell shoulder workout you could do in 10 minutes.

If you are looking for hypertrophy for your shoulders, you could try the best dumbbell shoulder workout developed by top fitness coach Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

He came up with what could be described as the best dumbbell shoulder workout.

You will only need 10 minutes to do this exercise and one of two options:

  • A pair of light dumbbells
  • Or a single heavy dumbbell

Check out the video below.

Best Dumbbell Shoulder Workout

Lighter Pair of Dumbbells Workout

If you chose the lighter dumbbell, you should do:

  • Exercise 1 – 45 seconds (rest 15 seconds) – 2 times
  • Exercise 2 – 45 seconds (rest 15 seconds) – 2 times
  • Exercise 3 – 45 seconds (rest 15 seconds) – 2 times
  • Exercise 4 – 45 seconds (rest 15 seconds) – 2 times
  • Exercise 5 – 45 seconds (rest 15 seconds) – 2 times

Exercise 1

One and a half lateral raise

Exercise 2

Dumbbell “H” Raise

Exercise 3

Dumbbell “W” Raise

Exercise 4

Dumbbell Urlacher

Exercise 5

Kneeling Speed Press

best dumbbell shoulder workoutSource: Courtesy of CrossFit Inc.

Heavy Dumbbell Workout

If you chose to do the workout utilising a single heavy dumbbell, follow these instructions:

  • Exercise 1 – 1 minute – 1 minute rest
  • Exercise 2 – 1 minute – 1 minute rest
  • Exercise 3 – 1 minute – 1 minute rest
  • Exercise 4 – 1 minute – 1 minute rest
  • Exercise 5 – 45 seconds – rest 15 seconds
  • Extra exercise – 60 second burnout

Exercise 1

Alternating Cheat Lateral Raise

Exercise 2

Alternating Single Arm Clean and Press

Exercise 3

Alternating Single Arm High Pull

Exercise 4

Gravedigger

Exercise 5

Dumbbell Press Out

Burnout Exercise

Push away press, or pike press.


Check out more BOXROX upper body content:

8 CrossFit-Style Shoulder Workouts to Improve Strength and Mobility

How to Do The Perfect Shoulder Workout

How to Fix Shoulder Imbalances With Simple Exercises

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