Tired of arm workouts that just don’t seem to work?
Maybe your shoulders are tight and achy from sitting at your computer all day. And that’s totally normal!
This 20-minute shoulder workout for women uses dumbbells to hit your arms from every angle while helping fix that hunched-over posture we all deal with.
Just grab whatever weights you have around the house and let’s get started!
Regular Shoulder Press
Let’s kick things off with this classic move that builds serious shoulder strength.
You’re creating that strong foundation for everything else your arms need to do.
How to perform:
- Face your palms forward.
- Keep your elbows slightly in front of you (to protect your shoulders).
- Press the weights up.
- Avoid fully extending your elbows at the top; keep a slight bend.
Rear Delt Fly (Seated or Standing)
Time to target those often-forgotten muscles in the back of your shoulders!
This move fights against all that forward hunching we do at our desks. Your posture will thank you.
How to perform:
- Choose to do this exercise seated or standing.
- If standing, bend your knees and lean your torso over with a nice flat back.
- Open your arms up with palms facing the floor.
- Maintain a slight bend in your elbow.
- Ensure your hands do not come above your shoulders.
- Squeeze your shoulder blades together.
- Do the fly controlled, rather than flinging; squeeze, hold, and control the weight down.
- Avoid using momentum; sit back into your heels.
Standing Chest Fly
Now we’re opening up that chest and working the fronts of your shoulders.
Perfect counterattack against hunched-over desk posture – you’ll feel your chest opening right up.
How to perform:
- Stand with your feet staggered (one foot forward) and knees slightly bent.
- Hold your palms facing forward with your arms starting slightly behind you.
- Raise the dumbbells up, with palms facing the ceiling.
- Bring the weights together.
- Control them down slowly.
Side Lateral Raise
Want sculpted shoulders? This isolation move creates width and definition in your delts.
Don’t be surprised if you need lighter weights than you think – this one’s trickier than it looks!
How to perform:
- Stand with your feet grounded into the floor.
- Keep your arms slightly bent and in front of you.
- Bring the weights up to right level; do not let your hands come above the shoulders.
- Squeeze, hold, and control the weights down.
- If you use momentum, you need to go down in weight to stay still and isolate the shoulders.
Curls (with 90-Degree Hold)
Get ready to challenge your biceps in a totally new way!
The constant hold makes this way harder than regular curls, but that’s where the magic happens. Your arms are going to feel this.
How to perform:
- Hold one arm at 90 degrees (elbow tucked in tight).
- Perform three curls with the other arm.
- Make sure you are extending all the way at the bottom of the curls.
- Lower the active arm and switch the hold.
- Perform three curls on the opposite arm.
- Ensure the holding arm stays nice and strong at 90 degrees.
Narrow Shoulder Press
Switch things up by changing the angle to hit your shoulders differently while sneaking in some tricep work too.
It’s like getting two exercises rolled into one efficient movement.
How to perform:
- Start with your palms facing each other.
- Press the weights up.
- Avoid extending your elbows fully; keep a slight bend.
- Slowly control the weights as they come down.
Front Raise (Single or Double Dumbbell)
Time to strengthen the muscles that help with everyday overhead reaching – from grabbing dishes to reaching high shelves.
You’re building real-world functional strength here.
How to perform:
- Hold the dumbbells with palms facing your body.
- Lift the weight up and lower it.
- Ensure the lift is just below shoulder height.
- Do not swing your body to get the dumbbell up; only your arms should be moving.
Tricep Extension (Single or Double Dumbbell)
Let’s target those triceps for toned, defined arms. This move really isolates the back of your arms where you want to see results.
Keep it controlled and you’ve got this!
How to perform:
- Hold the dumbbell(s) above your head.
- Keep your elbows locked where they are.
- Drop the dumbbell down behind your head.
- Squeeze your triceps and press the dumbbell all the way up.
- Ensure your shoulders are down and chest is open.
- Control the dumbbell on the way down and up (do not just let it drop).
Hammer Curl to a Shoulder Press
Almost done! This combo keeps your heart rate up while working multiple muscles at once.
You’re getting strength training with a cardio boost – smart and efficient.
How to perform:
- Use both dumbbells, with palms facing each other.
- Curl the weights up.
- Bring them up to your shoulders.
- Press and control the weights down.
- Keep your elbows tight to the body.
- Extend your arms all the way at the bottom.
Single Arm Rear Delt Fly
You’re almost there! This final move ensures both sides get equal attention and builds that balanced, strong upper back. Finish strong – you’ve earned it!
How to perform:
- Lean over.
- Hold dumbbells with palms facing towards your body.
- Raise one arm to the side at a time (right, then left).
- Do not open your shoulders; keep your shoulders parallel to the floor.
- Think about squeezing your back.
- Keep the lift slightly in front of you; the arm should be slightly bent.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
