10-Minute Dumbbell Strength Workout for Sensitive Shoulders

A gentle yet effective 10-minute Dumbbell Strength session designed specifically for those with shoulder sensitivity.

2 min read


10-Minute Dumbbell Strength Workout for Sensitive Shoulders



Are you looking for a workout that strengthens and tones your muscles without straining your sensitive shoulders? Join Sunny trainer Brittany Noelle for a gentle yet effective 10-minute Dumbbell Strength session designed specifically for those with shoulder sensitivity. In this blog, we'll explore a series of exercises carefully crafted to sculpt your muscles while prioritizing shoulder joint health.

Workout Length

10 minutes

Workout Level

All Levels

Products Used



Brittany Noelle

Warm-Up: Before diving into the workout, it's essential to warm up your body. Spend a few minutes performing dynamic stretches such as arm circles, shoulder rolls, and side bends to prepare your muscles and joints for the upcoming movements.

The Workout:

  1. Goblet Squats: Begin with goblet squats to target your lower body while keeping the strain off your shoulders. Hold a dumbbell close to your chest, squat down, keeping your chest up and back straight, then return to the starting position.

  2. Single Leg Deadlift to Row: Transition into single-leg deadlifts to row, focusing on balance and stability. Hold a dumbbell in one hand, hinge at the hips to lower the weight towards the ground while lifting one leg behind you. As you return to the upright position, perform a row with the dumbbell.

  3. Goblet Squats: Revisit goblet squats to further engage your lower body muscles, ensuring proper form and controlled movements.

  4. Single Leg Deadlift to Row: Continue with single-leg deadlifts to row, alternating sides to maintain balance and target different muscle groups effectively.

  5. Dumbbell Press: Transition to dumbbell presses, focusing on shoulder-friendly movements. Keep your elbows close to your body as you press the weights overhead, engaging your chest and shoulders.

  6. Bicycle Crunches: Shift your focus to core strength with bicycle crunches. Lie on your back, lift your legs, and perform a bicycle pedaling motion while touching your elbows to the opposite knee.

  7. Dumbbell Press: Return to dumbbell presses to further strengthen your upper body muscles, following Brittany's expert guidance for proper form and technique.

  8. Bicycle Crunches: Finish strong with another round of bicycle crunches to engage your core and complete the workout on a high note.

Cooldown: After completing the workout, take a few minutes to cool down your body. Perform static stretches targeting your shoulders, chest, back, and legs to promote flexibility and prevent muscle soreness.

Congratulations on completing the gentle 10-minute Dumbbell Strength workout for sensitive shoulders! By incorporating these shoulder-friendly exercises into your routine, you can strengthen and tone your muscles while minimizing the risk of shoulder strain. Remember to listen to your body and modify the exercises as needed. Stay consistent, and you'll notice improvements in strength and mobility over time. Keep up the great work!

Enjoyed the workout?
Check out a similar course on the SunnyFit app: 20-Min Intermediate Full Body Dumbbell Strength

For more FREE workout courses, programs, tracking, challenges, and a vibrant community, Download the SunnyFit App today!



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