Women’s Shoulder Workout With Dumbbells (Quick And Effective!)

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Boost muscle definition and strength with this quick and effective shoulder workout with dumbbells designed for women (video included!).

Shoulder workout with dumbbells for women at home

Boost your upper body strength with this chest, tricep, and shoulder workout. With a variety of dumbbell and bodyweight exercises, we will work through couplets that focus on all push movements with a hypertrophy approach.

Each of the 5 couplets (a.k.a. supersets) will consist of 30 seconds Exercise A, 10 seconds rest, 30 seconds Exercise B, 10 seconds rest. We will repeat for 3 sets then rest for an extra 30 seconds before moving on to the next couplet.

This workout contains 5 separate couplets and can be done in under 30 minutes. If you don’t want to time or have access to a timer, follow the same pattern except replace you time interval with 8-12 reps.

You can follow the workout with either programming for all couplets below:

• 3 sets of 30s Exercise A, 10s rest, 30s Exercise B, 10s rest

OR

• 3 sets of 8-12 reps Exercise A, then 8-12 reps Exercise B

Be sure to start with a thorough warm-up that targets the upper body and cool-down with dynamic stretching to avoid injury and maximize performance

Here is the workout as follows:

Couplet 1

• Right Dumbbell Arnold Press: Begin standing with right elbow bent (snug to the ribcage), dumbbell in right hand at shoulder height, and palm facing shoulder. As you press overhead, gradual twist through the palm so that it faces outward once full extension of the elbow is reached. Return to start.
• Left Dumbbell Arnold Press: Begin standing with left elbow bent (snug to the ribcage), dumbbell in left hand at shoulder height, and palm facing shoulder. As you press overhead, gradual twist through the palm so that it faces outward once full extension of the elbow is reached. Return to start.

Couplet 2

• Tricep Dip: Using a chair or a bench, begin sitting on the edge, facing away from the bench, legs out in front of you (knees can be bent or extended). Pressingthrough your palms, lift your hips off the bench and position them slightly in front (so that they are “in the air”). Without flaring at the elbow, slowly lower your hips down by bending at the elbow until full range of motion (of the shoulder) is reached. Return to start.
• Dumbbell Overhead Tricep Extension: Hold a dumbbell overhead with shoulders flexed, arms extended, and biceps in line with the ears. Slowly lower the dumbbell behind the head (keeping shoulders in place) until full flexion of elbow is reached. Return to start.

Couplet 3

• Dumbbell Right Crossover Fly: Using your right arm, begin with dumbbell down at your side with a neutral grip. Keep your arm extended and maintain a very slight bend in the elbow, turn your palm to face upward and lift the dummbell up until it is in line with the left shoulder, out in front of you. Return to start.
• Dumbbell Left Crossover Fly: Using your left arm, begin with dumbbell down at your side with a neutral grip. Keep your arm extended and maintain a very slight bend in the elbow, turn your palm to face upward and lift the dummbell up until it is in line with the right shoulder, out in front of you. Return to start.

Couplet 4

• Push Up: Begin in a plank position. Keeping your elbow close to the ribcage, lower your chest (with hips in line) down to the floor while keeping your core engaged, until full flexion of the elbows is reached. Keeping a level core, push through the palms until your arms are fully extended and you return to start.
• Dumbbell Supine Chest Fly: Begin on your back (supine) while holding the dumbbells together in each hand over your chest, arms extended. Maintain extended arms and a slight bend in the elbow, slowly lower the backs of your hands down until they are in line with your shoulders. Return to start.

Couplet 5

• Low Bost Hold: Begin laying on your back. Elevated your feet about 6 inches off of the ground and tuck your shoulders and neck so that your shoulder blades are elevated too. Be sure to press your low back into the ground to keep your abdominals flexed and hold this position.
• High Boat Hold: Sit on the ground with your torso leaning back at a 45 degree, maintain a neutral spine (no rounding or arching). Lift your legs into the air keeping the knees bent (or straight for more challenge). Your thighs should be perpendicular to your core and hips flexed at 90 degrees. Hold this position.

Be sure to focus on form and use a steady and controlled pace throughout your movements. When strength training, opt for a weight that allows you to successfully complete the set, but only have an extra rep or two “in the bank” by the end of each set.

If you would like to follow along with expert coaching and motivation along the way, click here for the full length workout video!

How to get nice shoulders for a female with dumbbells?

Build the muscle to increase definition and shape with shoulder focused exercises like Dumbbell Front Raise, Dumbbell Lateral Raise, Dumbbell Upright Row, Dumbbell Overhead Press, Dumbbell Chest Press, and Dumbbell Crossbody Fly, and Dumbbell Chest Fly.

Be sure to hit 3-6 shoulder focused exercises 1-2 times per week when looking to improve muscle definition. Opt for a weight that challenges you in each set and shoot for about 3 sets of 8-12 reps for each exercise.

This can be done in a variety of programming formats like supersets, straight sets, or even within a full body workout.

Building muscle is about the total load over time rather than each workout. 

Building the shoulder muscles will provide shape, while losing body fat will help “uncover” the muscles for a more defined (or “toned”) look.

Can you build shoulders with dumbbells?

Absolutely, dumbbells are the optimal tool for building shoulder muscle because they are versatile and more functional for smaller muscles.

Your body doesn’t know the source of the resistance, it can’t differentiate between a barbell, kettlebell, or dumbbell. What does matter when building muscle is providing enough stimulus to cause your muscles to adapt and change. 

Using equipment that allows full range of motion, improves stabilization, and is the appropriate weight will yield the best results for functional strength.

Should women do shoulder workouts?

Women should workout their shoulders to maintain/improve bone mineral density, joint stability and mobility, and strengthen their shoulders for everyday tasks.

Shoulder strength helps with things like reaching for or lifting items overhead, pushing themselves up from the ground, carrying heavy items or children, and lifting things off of the ground. 

Maintaining shoulder strength and stability will help with posture, everyday functionality, and physical longevity.

I recommend women maintain full body fitness throughout their life and should workout with the purpose of performance rather than aesthetics. 

Having this mindset will help you to maintain a balanced physique and perform in and out of the gym at your best!

If you enjoyed this workout, check out The Best Back Workout With Dumbbells For Women (+Video).