Intermediate Shoulder Workout — Dumbbells

Sculpt strong shoulders with dumbbells. This intermediate routine builds all three deltoid heads for balanced, rounded shoulders.

Level: intermediate · Muscle group: shoulders · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (5 exercises)

1. 1. Dumbbell Shoulder Press
   4 sets · 8-10 reps · 90s rest
2. 2. Lateral Raises
   3 sets · 12-15 reps · 45s rest
3. 3. Front Raises
   3 sets · 12 reps · 45s rest
4. 4. Reverse Flyes
   3 sets · 12-15 reps · 45s rest
5. 5. Arnold Press
   3 sets · 10 reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.