20 Minute Arms and Shoulders Workout with Dumbbells | Caroline Girvan

Summary

In this engaging 20-minute shoulder and arm workout, participants need dumbbells and a mat. The instructor demonstrates primarily using 9 kg dumbbells, switching to 6 kg for specific exercises like lateral raises and rear delt flies. A key focus is on the shoulder press, repeated five times with an emphasis on controlling the lowering phase. The workout is structured to include variations like full-range lateral raises and partials, ensuring a comprehensive challenge for the shoulders, biceps, and triceps. The encouraging tone promotes a fun and adaptable workout experience.

Takeaways

• 💪 This is a 20-minute shoulder and arm workout.
• 🏋️‍♂️ Dumbbells are required for this workout, with a primary weight of 9 kg each.
• 🔄 For lateral raises and rear delt flies, a lighter weight of 6 kg each will be used.
• 🟢 The shoulder press is a key exercise, featured five times throughout the workout.
• ⬇️ Focus on controlling the lowering portion of the shoulder press for better results.
• 👖 Keep knees soft and core braced tightly during exercises.
• 🤚 Ensure shoulders are kept down and relaxed while performing the workout.
• 🔁 Exercises will alternate between full range and partials for lateral raises, bicep, and tricep workouts.
• ⏳ Participants are encouraged to go at their own pace during the workout.
• 🎉 The workout aims to engage and strengthen shoulders, biceps, and triceps.

Q & A

What is the duration of the workout?

The workout lasts about 20 minutes.

What equipment is needed for this workout?

Participants will need dumbbells and a mat.

What weight of dumbbells does the instructor primarily use?

The instructor primarily uses 9 kg dumbbells but switches to 6 kg for certain exercises.

Which exercise is emphasized as the staple of the workout?

The shoulder press is the staple exercise, performed five times throughout the workout.

What should participants focus on during the shoulder press?

Participants should focus on controlling the lowering portion of the shoulder press.

How should participants position their knees and core during the workout?

Participants should keep their knees soft and their core braced tightly.

What technique is advised for shoulder positioning?

Participants should keep their shoulders down and relaxed throughout the workout.

What type of exercises will be included alongside the shoulder press?

The workout includes lateral raises, bicep curls, and tricep exercises.

What is the structure of the exercise sequences?

For lateral raises, the structure is full range raises, then partials, followed by full range raises again.

What is encouraged regarding the participants' pace during the workout?

Participants are encouraged to go at their own pace and have fun with the workout.