This video presents a 20-minute shoulder and arm workout routine. The primary equipment required is a set of dumbbells, with the instructor recommending 9 kg dumbbells for most exercises and 6 kg dumbbells for lateral raises and rear delt flies. A key exercise, the shoulder press, is highlighted as a staple, appearing five times throughout the workout. Emphasis is placed on controlling the eccentric (lowering) phase of the shoulder press, maintaining soft knees, a braced core, and relaxed shoulders. The workout structure includes a specific approach to certain muscle groups, like the lateral raises, where a sequence of full range, partial, and then full range movements will be performed. This structured approach will also be applied to bicep and tricep exercises. The overall goal is to effectively work the shoulders, biceps, and triceps in a fun and engaging manner.

Caroline Girvan

Hi everyone, and welcome.

So today we have a shoulder and arm workout. This is about 20 minutes in total. All you'll need are some dumbbells and your mat.

The dumbbells I'm using primarily throughout are 9 kg each. However, I will drop to 6 kg each for the lateral raises and the rear delt flies.

There is a staple in today's workout. It appears five times in total, and it is the shoulder press. We're really going to focus on controlling the lowering portion of that shoulder press. Ensure that your knees are nice and soft and your core is braced nice and tight. Keep your shoulders down and relaxed throughout.

Aside from the staple reoccurring five times in total, you will notice that once we hit an actual area, such as the lateral raises, we'll be doing the lateral raises, the next exercise will be partials. Then the third exercise we'll be back to those full range, lateral raises. And that will also apply to the bicep and tricep exercises.

So go your own pace, have fun with this workout. We're definitely going to work all of those shoulders and also biceps, triceps. Let's go.

20 Minute Arms and Shoulders Workout with Dumbbells | Caroline Girvan

So today we have a
shoulder and arm workout.

All you'll need are some
dumbbells and your mat.

The dumbbells I'm using
primarily throughout

However, I will drop to 6 kg
each for the lateral raises

We're really going to focus on controlling

the lowering portion
of that shoulder press.

Keep your shoulders down
and relaxed throughout.

Aside from the staple
reoccurring five times in total,

you will notice that once
we hit an actual area,

And that will also apply to
the bicep and tricep exercises.

So go your own pace, have
fun with this workout.

We're definitely going to
work all of those shoulders

- Hi everyone, and welcome.
So today we have a
shoulder and arm workout.
This is about 20 minutes in total.
All you'll need are some
dumbbells and your mat.
The dumbbells I'm using
primarily throughout
are 9 kg each.
However, I will drop to 6 kg
each for the lateral raises
and the rear delt flies.
There is a staple in today's workout.
It appears five times in total,
and it is the shoulder press.
We're really going to focus on controlling
the lowering portion
of that shoulder press.
Ensure that your knees are nice and soft
and your core is braced nice and tight.
Keep your shoulders down
and relaxed throughout.
Aside from the staple
reoccurring five times in total,
you will notice that once
we hit an actual area,
such as the lateral raises,
we'll be doing the lateral raises,
the next exercise will be partials.
Then the third exercise we'll be back
to those full range, lateral raises.
And that will also apply to
the bicep and tricep exercises.
So go your own pace, have
fun with this workout.
We're definitely going to
work all of those shoulders
and also biceps, triceps.
Let's go.

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20 Minute Arms and Shoulders Workout with Dumbbells | Caroline Girvan

Transcription