15 Min Arms & Shoulder Workout with Dumbbells [Shoulders, Biceps & Triceps]

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Grab two sets of dumbbells (light and light/medium) and get ready for your arms and shoulders to BURN 🔥🔥🔥

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This workout is broken down in three sets to begin. The first movement targets the shoulders, second is biceps, then we hit the triceps. We'll complete three sets of exercises before moving on to burnout finishers.

We'll complete a burnout finisher for each of the muscle groups: shoulders, biceps, and triceps. Each burnout consists of 4 exercises completed back-to-back without rest for 30 seconds each, followed by a 30 second rest before moving on to the next burnout set.

This workout is challenging, so be sure to use light enough weights to not only prevent injury, but to get through the workout as well.

Enjoy the workout and let us know how you do in the comments!

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Workout Details:
⏱️ Duration: 15 minutes
🏋️ Equipment: Two sets of dumbbells and a mat (optional) For reference only, Dan is using 10 & 20 lb dumbbells // Tiff is using 5 & 10 lb dumbbells
⏱️ Workout Intervals: 45 seconds work, 15 seconds rest // Finisher burnouts consist of four exercises each round, 30 seconds work, no rest between exercises. Rest 30 seconds after each burnout round.

The exercises for this 15 arms and shoulder workout with dumbbells are:

Set #1
0:27 Shoulder Hammer Press
1:27 Wide Curls
2:27 Overhead Tricep Press

Set #2
3:27 Rear Delt Fly
4:27 Hammer Curls
5:27 Skull Crushers

Set #3
6:27 Lateral Raise
7:27 Twist Curls
8:27 Close Grip (Tricep) Press

Finisher // 30/30/30/30 - 30 sec rest between finishers

Shoulder Burnout // 30/30/30/30
9:42 Slow Eccentric Lateral Raises - 20 lb dumbbells
10:12 Hammer Shoulder Press Partials - 20 lb dumbbells
10:42 Slow Eccentric Front Raises - 20 lb dumbbell
11:12 Hammer Shoulder Press Partials - 20 lb dumbbells

Bicep Burnout // 30/30/30/30
12:12 Slow Eccentric Concentration Curl R - 20 lb dumbbell
12:42 Lower Curl Partials - 20 lb dumbbells
13:12 Slow Eccentric Concentration Curl L - 20 lb dumbbell
13:42 Upper Curl Partials - 20 lb dumbbells

Tricep Burnout // 30/30/30/30
14:42 Slow Eccentric Single Arm Overhead Press R - 20 lb dumbbell
15:12 Diamond (Cobra) Push Ups
15:42 Slow Eccentric Single Arm Overhead Press L - 20 lb dumbbell
16:12 Diamond (Cobra) Push Ups

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!