Workout Routines

Today's Workout 58: The dumbbell circuit to build cannonball shoulders

Pick up a pair of dumbbells—and don't put them down—until your arms, shoulders, and quads are burning.

Man Does Alternating Dumbbell Row Exercise During Chest Workout
Duration 30-45
Exercises 4
Equipment Yes

There's no denying it: A pair of imposing shoulders gives a guy that "dominance" physique—and it lets the world know you take lifting seriously. And if you're looking to improve your shoulder definition—all while getting a good overall workout and burning a few calories at the same time—then this dumbbell circuit is the place to start.

While this routine will focus primarily on your upper body, a finishing set of dumbbell squats will work your legs and challenge your shoulder mobility, too. We're talking back-to-back rounds of seated Arnold shoulder presses, dumbbell side raises, and alternating dumbbell rows—plus a round of dumbbell squats—that'll have your shoulders and quads screaming in just a few minutes.


We recommend doing a dynamic shoulder warmup before you attempt this workout.

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more shoulder work

Check out one of our favorite dumbbell-only shoulder workouts, our workout to build shoulders like Vin Diesel, and our 30 favorite shoulder exercises of all time.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 58 Total-body dumbbell circuit (do 4-6 rounds)

Exercise 1.

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
-- sets
10 reps
0 sec. rest
Perform this exercise seated on a bench, as shown in the video.

Exercise 2.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
-- sets
10 reps
0 sec. rest
Perform this exercise seated, as shown in the video.

Exercise 3.

Alternating Dumbbell Row You'll need: Dumbbells How to
Alternating Dumbbell Row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
-- sets
10 reps
30-60 sec. rest