40 Min Arms & Shoulders Dumbbell Workout 🔥 Build Muscle & Definition at Home

This arms and shoulders dumbbell workout is all about building muscle, strength, and definition at home. We’re using simple dumbbell movements with higher volume and controlled tempo to fully fatigue your shoulders, biceps, and triceps. Think presses, raises, curls, extensions, and a killer shoulder finisher that hits every angle. Use weights that challenge you, move with control, and focus on quality reps. This workout is great if you’re looking to sculpt your arms, build upper body strength, and get an effective pump without needing a gym.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/

Links:
Legends shorts → https://www.legends.com/DAN87275
Kion aminos, creatine & protein → https://bit.ly/GetKion

Follow my HIIT channel for more follow along workouts @DantheHIITMan

WORKOUT OVERVIEW
Warm Up // 30s work x6, no rest
Workout // 40s work, 20s rest
Finisher // 30s work x3, no rerst
Cool Down / 20s work x9, no rest

EQUIPMENT
A range of dumbbells (light, medium, heavy). Go as heavy as you can with good form. A workout mat or soft surface is optional.

00:00 Arms & Shoulders Dumbbell Workout at Home

Warm Up // 30s work x6, no rest
00:25 Jumping Jacks
00:55 Chest Swings
01:25 Arm Circles
01:55 Push Ups
02:25 Tricep Stretch
02:55 Torso Twists

Main Workout // 40s work, 20s rest

Round 1 (Shoulders Focus)
03:55 Shoulder Press
04:55 Lateral Raises
05:55 Bent Over Rear Delt Fly
06:55 Alternating Front Raise
07:55 Upright Row
Repeat

Round 2 (Biceps Focus)
14:05 Alternating Twist Curls
15:05 Hammer Curls
16:05 Cross Body Curls
17:05 Partial Curls (lower)
18:05 Negative Eccentric Curls (3-sec lowering)
Repeat

Round 3 (Triceps Focus)
24:15 Single Arm Overhead Triceps Extension R
25:15 Single Arm Overhead Triceps Extension L
26:15 Tricep Kickback
27:15 Close Grip Push Ups
28:15 Skull Crushers
Repeat

Finisher // 30s work x3, no rest
34:25 Lateral Raise Partials (Lowers)
34:55 Lateral Raise Partials (Uppers)
35:25 Lateral Raise (Full Range)

36:15 Cool Down & Stretch // 20s work x9, no rest

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