This is a great workout for you to do at home or at the gym with dumbbells. We will be doing four bicep movements and four shoulder movements. Choose a weight that challenges you, but make sure you are able to control the exercise and not break form.
Feel free to take longer rest in between exercises if you need to or if your goals include bulking and hypertrophy (building big muscles).
Take modifications if you need to! This workout is meant to help you, not hurt you!