Skip to content

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Supercharge Your Shoulders With This One-Move Dumbbell Ladder Workout

DMOOSE

Supercharge Your Shoulders With This One-Move Dumbbell Ladder Workout
Table Of Contents
/g>

Are you looking to add a challenging and effective workout to your routine? Get ready to amp up your shoulder workout routine and challenge yourself with this dumbbell ladder workout. 

Incorporating hex dumbbells into workouts boosts the intensity because they create an unstable environment that forces you to engage all the smaller muscles in your body. With this dumbbell ladder workout, you'll be progressing through various dumbbell intensities and ranges of motion to maximize strength development in your shoulders. 

You'll be able to track your progress as you test and push yourself every time you complete this fun yet challenging dumbbell ladder workout. So get ready to strengthen and sculpt your arms, boost performance, and refine overall form all at once—burn those calories and supercharge your shoulders with this one-move dumbbell ladder exercise!

How to Build Your Shoulders With This One-Move Dumbbell Ladder Workout?

This dumbbell ladder workout is the perfect exercise routine to supercharge your shoulders and build strength. This workout will make your upper body the envy of all your friends, but most importantly, it's a quick and effective way to build muscle mass in your shoulders. 

Start with one dumbbell of moderate weight and proceed down the ladder by decreasing your reps by one after each set until you can't go any lower. You'll go back up the ladder using the same pattern. 

The dumbbell ladder workout is excellent for beginners because it utilizes one type of movement for every rep, making it easy to follow, no matter your fitness level. You'll be unlocking new levels of shoulder strength and building an enviable physique in no time!

This dumbbell ladder workout is a muscle-building powerhouse that's simple to use: all you need to do is make one slight adjustment in form, allowing you to lift heavier weights—and then follow the smart protocol from start to finish. Doing this will help push your limits with efficiency and ease.

You'll use a 'ladder' format to work your delts to their full potential. Begin with a warm-up and gradually reduce the number of reps per set from 10 down to 1. By utilizing only one dumbbell, you will alternate sides between each round so that your delts get enough rest before they are required back into action! 

  • Start by doing 10 repetitions on the left side followed by 10 on the right; then continue alternating arms as you move down the ladder (9, 8, 7, etc.) until you reach 1 and finish- totaling 110 reps in all!
  • If needed increase weight by 5-10 lbs or as tolerated between sets
  • Once you've completed your first set, rest for about a minute or as needed before starting on the second set until you’ve completed your workout

This dumbbell ladder workout will challenge and surprise you as you push yourself beyond your limits! 

So go ahead and give this one-move dumbbell ladder workout a try today--you'll be feeling the burn in no time! Remember to stay safe when working out; warm up and cool down properly, use proper form, and stop if something doesn't feel right.

Push Press x 10/10, 9/9, 8/8…1/1

There are many variations of the Ladder workout. One being the Push Press Ladder.

The Push Press Ladder Set x 10/10, 9/9, 8/8...1/1 workout is one of the most versatile and challenging exercises. This extreme workout provides an efficient and effective way to boost your strength, power, and endurance in just minutes. With reps of 10 down to 1, this quick dumbbell workout requires you to move quickly through each rep to get maximum results.

The single arm push press activates several muscle groups throughout your body, giving you a full-body workout that increases heart rate and burns calories faster than other traditional exercises. 

Additionally, as you reduce the number of reps from 10 to 1 with each set, you can increase the weight, which further intensifies the exercise for greater muscle-building and fat-burning benefits. Overall, the Push Press Ladder workout is an excellent way to get a quick yet intense sweat session with exceptional fitness outcomes!

How to Perform It? 

  • Start bracing your core and tucking in your pelvis while squeezing the glutes.
  • Lift the adjustable dumbbells onto both shoulders with palms facing inward, then take a deep breath before initiating an explosive press to send one of them up overhead.
  • Pause at the top of each rep and slowly lower back down.
  • Perform equal reps for both sides before gradually decreasing one repetition round after round until you reach the desired result.

FAQs

1. What is the one-move dumbbell ladder workout?

The one-move dumbbell ladder workout is an intense muscle-building exercise that utilizes a ‘ladder’ format. It starts with an extensive warm-up and gradually reduces the number of reps per set from 10 to 1. 

By utilizing only one dumbbell, you will alternate sides between each round so that your delts get enough rest before they are required back into action.

2. How does the one-move dumbbell ladder workout work?

The one-move dumbbell ladder workout is a great way to build strength, power, and endurance in just minutes. You will start by doing ten repetitions on the left side, followed by ten on the right, then continue alternating arms until you finish off at one rep for both hands - totaling 110 reps in all!

3. What are the benefits of the one-move dumbbell ladder workout?

The one-move dumbbell ladder workout is an excellent way to get a quick yet intense sweat session with exceptional fitness outcomes. It activates several muscle groups throughout your body, giving you a full-body workout that increases heart rate and burns calories faster than other traditional exercises. 

Additionally, as you reduce the number of reps per round from 10 to 1, you can also increase the weight used, which further intensifies the exercise for greater muscle-building and fat-burning benefits.

4. How can I incorporate the one-move dumbbell ladder workout into my routine?

The one-move dumbbell ladder workout is a great way to get your heart rate up and work for all major muscle groups in minutes. It can be incorporated into any routine as a stand-alone workout or a more extensive weight-training regimen. You could also add the move between sets of other exercises for an extra challenge. 

Start with light weights and gradually increase the weight to maximize your gains as you get more comfortable. 

Overall, the one-move dumbbell ladder workout is an efficient and effective way to boost your strength, power, and endurance in just minutes. With alternating reps of 10 down to 1, this quick dumbbell workout requires your body to work harder and move quickly through each rep to get maximum results.

5. What muscles does this workout target?

This workout focuses on the muscles of the shoulders, including the delts, traps, and rotator cuffs. It's also great for improving range of motion and stability. 

The Bottom Line

The one-move dumbbell ladder workout is an intense full-body exercise that can help you build strength, power, and endurance in minutes. This quick yet powerful dumbbell workout starts with 10 reps on each side before gradually decreasing to one rep per round. 

Increasing the weight as the number of reps decreases can further intensify the exercise and maximize your muscle-building benefits. Overall, the one-move dumbbell ladder workout is an excellent way to get a quick yet intense sweat session with exceptional fitness outcomes! Try it out for yourself today and experience the results of this effective workout plan. Happy lifting!

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

  • Fitness Challenge: “8 New Fitness Activities That Helped You Beat Perfectionism”

    If you're like most people, you probably have a love-hate relationship with fitness and, more specifically, with e...

  • How to Use a Protein Shaker Bottle

    Protein shaker bottles are commonly used in fitness and health circles to mix protein powders, supplements, and ot...

  • What Is Nutrition? Discuss the Basics of Nutrition in a Nutshell

    Living a healthy life is incomplete without discussing nutrition and healthy eating. Before moving on to discuss t...

  • The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life

    Do you ever wonder if the multivitamins you are taking are even working for you? Do you believe that supplem...

  • 8 Steps to Fixing Tennis Elbow Pain While Lifting Weight

    When you lift heavy weight during exercise, you are likely to experience some pain in your elbows. The most common...

  • Top 5 Ways to Gain a Muscular Body Without Going to Gym

    Due to the fact that many gyms and fitness studios are still closed due to the pandemic, it's essential to find th...

  • Summer Hazards Unmasked: Stay Cool, Stay Alive!

    As summer arrives, it's important to be mindful of potential hazards and take steps to stay safe while enjoying th...

  • Fit and Active: How Exercise Snacks Can Revolutionize Your Daily Routine

    Incorporating physical activity into your daily routine doesn't have to be a daunting task. In fact, recent resear...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Related Products to This Article