TETSU

Dumbbell Shoulders Workout

A focused shoulders session using only dumbbell equipment: 6 exercises, about 18 working sets, covering delts. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.

The session

Exercises in order

Dumbbell Raise3 sets of 8–12Dumbbell W-Press3 sets of 8–12Dumbbell Rear Fly3 sets of 8–12Dumbbell Push Press3 sets of 8–12Dumbbell Cuban Press3 sets of 8–12Dumbbell Front Raise3 sets of 8–12
Answers

Common questions

How long does this dumbbell shoulders workout take?

About 44 to 64 minutes: 6 exercises and roughly 18 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.

Is a dumbbell-only shoulders workout enough to build muscle?

Yes — growth comes from progressive overload, not the tool. These 6 movements cover delts; keep adding weight or reps over time and the stimulus is complete.

How often should I do this shoulders workout?

Once or twice a week works well, with at least two rest days between sessions for the shoulders to recover and grow.

Track it in Tetsu

Start this exact shoulders workout in Tetsu — it tracks every set, remembers your weights and builds the progression for you. Free to start.

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