Maintain your gains with this quick at-home shoulders and arms workout that requires nothing more than a pair of dumbbells and a chair from your front room.

Home dumbbell shoulders and arms workout Men's Fitness UK

1a. Seated Press

Reps: 12-15
Rest: Straight into 1b

  • Sit on a bench/chair with a dumbbell in each hand at shoulder height.
  • Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

Home dumbbell shoulders and arms workout Men's Fitness UK

1b. Lateral Raise

Reps: 12-15
Rest: Straight into 1c

  • Stand tall with a light dumbbell in each hand with palms facing.
  • Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

Home dumbbell shoulders and arms workout Men's Fitness UK

1c. Reverse Lateral Raise

Reps: 12-15
Rest: 60 secs
Sets: 4

  • Bend forwards from the hips with a light dumbbell in each hand, palms facing.
  • Keeping a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

Home dumbbell shoulders and arms workout Men's Fitness UK

2a. Seated Curl

Reps: 12-15
Rest: Straight into 2b

  • Sit on a bench with dumbbells by your sides, palms facing forwards.
  • Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
  • Lower the weights back to the start.

Home dumbbell shoulders and arms workout Men's Fitness UK

2b. Standing Curl

Reps: 12-15
Rest: Straight into 2c

  • Hold dumbbells by your sides with straight arms, palms facing forwards.
  • Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
  • Lower them back to the start.

Home dumbbell shoulders and arms workout Men's Fitness UK

2c. Triceps Extension

Reps: 12-15
Rest: 60 secs
Sets: 4

  • Stand tall holding a dumbbell over your head with both hands, arms straight.
  • Keeping your chest up, lower the weight behind your head, then raise it back to the start.