# Shoulders and arms workout

URL: https://gocutline.com/workouts/shoulders-and-arms/

Shoulders and arms workout is a 45-minute workout for intermediate level with dumbbells, cables: Seated dumbbell press (3 × 8–10), Lateral raise (4 × 12–15), Rear delt fly (3 × 12–15), Incline dumbbell curl (3 × 10–12).

| | |
|---|---|
| Time | 45 minutes |
| Level | Intermediate |
| Equipment | Dumbbells, cables |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Seated dumbbell press | 3 × 8–10 | 2 min |
| Lateral raise | 4 × 12–15 | 60 s |
| Rear delt fly | 3 × 12–15 | 60 s |
| Incline dumbbell curl | 3 × 10–12 | 60 s |
| Overhead triceps extension | 3 × 10–12 | 60 s |

## How to do it well
- Lateral raises work better light and strict than heavy and swung.
- A good session for the end of a long week: hard to overdo, and it feels great.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Shoulders%20and%20arms%20workout%2045%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Facts: https://gocutline.com/facts/ · Updated 2026-11-06