Sculpt your shoulders and back too with this 20-minute routine

May 12, 2016

Summer is just around the corner, so naturally our gym schedule is heating up too. Those tank tops, dresses, and that halter bikinis you just bought mean giving your arms and shoulders some extra TLC. Wondering how you can fine-tune your upper body? Add some new moves into your regimen and make a plan to be stronger than ever. (Join our 30-Day Summer Slim Down Challenge!)

Fortunately, Grokker has your guns covered. This upper-body dumbbell workout is designed to target your arms, back, and chest all in a just 20 minutes. Using a combination of presses, curls, and rows you'll hit every muscle-big and small-for optimal calorie-burning and strengthening. Check out John Godfrey in this Grokker Premium Video for his Total Strength series.

The Workout

You'll need: an exercise mat, one heavy set and one lighter set of dumbbells

5-minute warm-up

8-minute workout

4-minute cool-down

How to do it: Perform each of the following exercises for between 8 to 10 reps.

  • Bent-over row to single-arm row
  • Lying press to single-arm press
  • Military press to single-arm military press
  • Standing fly to front raises
  • Standing triceps extension
  • Dumbbell curl
  • Upright row
  • In-line bent-over row
  • Chest fly
  • Lying swimmers
  • Overhead shoulder raises
  • Split-stance lean-overs
  • Racing drivers
  • Bent-over kickbacks
  • Standing bicep curls

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