20-Min Dumbbell Shoulders Workout: Build Your Front, Side & Rear Delts!
Dec 16, 2025
Description
Target Muscles: Front, Side & Rear Delts/Shoulders
Length: approx. 20-25 Mins
Equipment Needed: Dumbbells & Adjustable Bench
00:00 Intro
01:02 Warmup
03:47 Round 1 - Military Press - Seated
05:17 Round 1 - Lateral Raises
06:17 Round 1 - Alt Front Raises
07:17 Round 1 - Bent-Over Rear Delt Rows
08:17 Round 1 - Alt Seated Flyes
09:17 Round 1 - Arnold Press
10:17 Round 2 - Military Press - Seated
11:47 Round 2 - Lateral Raises
12:47 Round 2 - Alt Front Raises
13:47 Round 2 - Bent-Over Rear Delt Rows
14:47 Round 2 - Alt Seated Flyes
15:47 Round 2 - Arnold Press
16:47 Round 3 - Military Press - Seated
18:17 Round 3 - Lateral Raises
19:17 Round 3 - Alt Front Raises
20:17 Round 3 - Bent-Over Rear Delt Rows
21:17 Round 3 - Alt Seated Flyes
22:17 Round 3 - Arnold Press
