I Tried This 3-Move Shoulder Workout—and My Upper Body Felt It in Just 15 Minutes
by Nayan in Fitness, Health & Wellness on April 17, 2025In case you have ever had those moments when you’ve been looking at your dumbbells and said, “No, I lack the time for my workout today,” then this quick shoulder workout is probably what you need. A test I made of a 3-move shoulder workout that can be completed in less than 20 minutes and is a good workout using only dumbbells and a resistance band was a success. Without having to be in a gym, because of the machines, or with the gym drama which can occur, it is possible to train the upper body smartly at home, in nature, in fact wherever one desires.
The initial occasion I set my eyes on that routine was on a very busy weekend, when there was no chance for me to engage in a normal training session. I required a simple and still effective workout, and I found it in this set of exercises. Also, the layout is quite understandable—a trio of top body exercises which is repeated for 3-4 rounds. The order may be like this:
- Alternating Dumbbell Overhead Press – 20 reps
- Banded Reverse Fly (Band Pull-Aparts) – 15 reps
- Dumbbell Front-to-Lateral Raise Combo – 10 reps
Of course, the shock is that easy moves could create such powerful results.
My most preferred moment in this workout plan is learning that there are exercises that can be done even in a very small room. We may say no to using so many machines or shifting from bench to bench in an overcrowded gym. The online sports equipment store provided me with one of the soft plastic benches I used in the stretching area when doing the workout. You can also sit on the floor, use a chair, or do it standing. The most essential thing is that you are the owner of your own life and can carry out this kind of activity anywhere. The only thing you really need is a pair of weights and a loop band.
As I soon, discovered, banded reverse fly was the greatest of all. The moving up-and-down of the rubber bands through the entire process of exercising imposes the need for a constant effort from the muscle group, which eliminates the whole idea of the exercise being easy. I at that moment became conscious of the fact bands can, in fact, be greatly efficient. I still vividly remember how the pain in my upper back muscles was so real and that it lasted for a long time. Note! If the band you are using is not doing a trick for you, opt for a thicker one. It is the small change that brings the biggest improvement.
By itself, this exercise routine is a great option for days when you are running low on time, but it can also be a nice addition to the end of your day and complement the exercises of the upper body. One example might be, after you have completed your lower body or cardiovascular workout, this one set will enable you to touch the open spots of your shoulders and the upper back without extending the total time of your workout. I have even taken to using it as a warm-up for my chest or back days now.
The thing that I really liked was the way I felt engaged throughout the session. Since I was not in a hurry and doing 10 different exercises in one session, I was able to slow down, concentrate on my movement, and let each repetition of the exercise sink in to me. Quality like that will always beat quantity.
One of the most valuable things is that you could be anywhere doing it, at home, between meetings or when your fellow gym-goers are busy using all the workout machines, and this 3-move shoulder workout just gives you an easy way to keep things practical, barely demanding and really cool that there are multiple other ways to do it such as getting those intense workout dumbbells and or adding many more rounds later.
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