10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)

If you have just 10 minutes and want a home shoulder workout that will let you build big shoulders at home, then this is the video for you. Here I show you a workout for shoulders at home that requires just a single heavier dumbbell or a pair of lighter dumbbells. No matter which one you choose, you will be able to complete your shoulder workout in just 10 minutes and start seeing results fast.

The key to this shoulder workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of light dumbbells laying around. Furthermore, we often have a single dumbbell that is on the heavier side. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.

That said, let’s start breaking down the lighter dumbbell shoulder workout.

The key to the effectiveness of this home workout for shoulders is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the shoulder exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.

If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your delts, simply rest as briefly as possible and get back to cranking out your reps until the time is over.

The exercises, sets and reps in this lighter dumbbell home shoulder workout are as follows:

Light Home Shoulder Workout
– 1 1/2 Laterals – 45 sec on / 15 sec off x 2
– Dumbbell H Raises – 45 sec on / 15 sec off x 2
– Dumbbell W Raises – 45 sec on / 15 sec off x 2
– Urlachers – 45 sec on / 15 sec off x 2
– Kneeling Speed Presses 45 sec on / 15 sec off x 2

If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this shoulder workout.

Just like the lighter version, you will be able to do this entire workout for your shoulders at home. The best part is, you will only need a single heavy dumbbell to get the job done. By alternating the reps on many of these exercises, you will effectively split the load between the right and left shoulders during the one minute period which will allow you to get about 10-12 reps on each arm before the time of each set is complete.

That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.

The exercises, sets and reps in this heavier dumbbell home shoulder workout are as follows:

Heavy Home Shoulder Workout
– Cheat Lateral – 1:00 on / 1:00 off
– 1 Arm Clean and Press – 1:00 on / 1:00 off
– 1 Arm High Pull – 1:00 on / 1:00 off
– Gravediggers (biceps) – 1:00 on / 1:00 off
– DB Pressouts – 45 on / 15 off
– Power Pushaway Burnout x 1:00

Keep in mind, following your last db press out exercise, you will take just a 15 second rest before you finish off your workout with a power push away bodyweight shoulder exercise for 60 seconds. The goal is to try and complete the entire minute without falling to your knees. This is tough but something you can do if you put your mind to it.

If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan.

For another at home shoulder workout and workouts for shoulders at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

66 thoughts on “10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)

  1. Volo says:

    gotta say, of all the memes and jokes on the internet, those that were born from Jeff Cavalier’s ATHLEAN-X videos are the greatest! haha always makes my day lmao

  2. Naveen Reddy says:

    *Notes to Self* :
    *Light Shoulder Workout
    with 2 dumbbells*
    2:00 – 1 1/2 Laterals – 45 sec on / 15 sec off x 2
    2:20 – Dumbbell H Raises – 45 sec on / 15 sec off x 2
    2:50 – Dumbbell W Raises – 45 sec on / 15 sec off x 2
    3:28 – Urlachers – 45 sec on / 15 sec off x 2
    4:04 – Kneeling Speed Presses 45 sec on / 15 sec off x 2

    *Heavy Shoulder Workout
    with 1 dumbbell*
    5:25 – Cheat Lateral – 1 min on / 1 min off
    5:52 – 1 Arm Clean and Press – 1 min on / 1 min off
    6:16 – 1 Arm High Pull – 1 min on / 1 min off
    7:02 – Gravediggers (biceps) – 1 min on / 1 min off
    7:32 – DB Pressouts – 45 sec on / 15 sec off
    8:00 – Power Pushaway Burnout x 1 min

  3. Ryan Hanson says:

    Does anyone know of any Podcasts or interviews Jeff as done other then the one on London Real. i have watched that one 2 times already, i could listen to him talk about training all day.

    • MrAbwab says:

      @Suki Dhillon I,m hesitant to buy his program as I watch his YouTube channel regularly. But as someone who tried it, do you advise enrolling in his program? is it worth it? Cheers.

    • Nursultan says:

      @MrAbwab I definitely advertise it. Max Size helped me actually put on some muscles, I also bought AX-1 and BEAST-X. What’s great about these programs is that he gives you a challenging program to follow that makes you do different things every 2-4 weeks

    • MrAbwab says:

      Nursultan Thanks a lot! Will definitely do, I always wanted to try the AX-1 program but cancel at last minute as high metabolism makes it hard for me to gain muscles and easy to get thin. But I won’t know until I try so thanks again.

  4. Stefan Prole says:

    Yea Bands are best thing ever. Because its simple to use and you can do anything you want with them. I got my at trainhome shop (check on google) they are awesome.

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