Dumbbell & Home Gym · Dumbbells · Intermediate

Dumbbell Shoulder Boulder & Arm Hypertrophy

A high-isolation dumbbell workout dedicated to upper-body aesthetic symmetry. Hits the anterior, lateral, and posterior deltoid heads while delivering high metabolic stress to the biceps and triceps.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Dumbbell Incline Bench Press

pectorals · dumbbell · 4 Sets × 10 reps · 60s rest

Incline dumbbell pressing building upper chest and front deltoid tie-in.

Done Swap

#2

Dumbbell Lying Rear Delt Row

upper back · dumbbell · 4 Sets × 12 - 15 reps · 45s rest

Chest-supported dumbbell rear delt rows to build complete shoulder roundness.

Done Swap

#3

Close-Grip Push-Up

triceps · body weight · 3 Sets × 12 - 15 reps · 45s rest

Close-grip triceps pushups to achieve continuous mechanical tension.

Done Swap

#4

Dumbbell Bent Over Row

upper back · dumbbell · 3 Sets × 12 reps · 45s rest

Neutral grip dumbbell rows engaging biceps and brachialis.

Done Swap