Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius.

Browse through the various dumbbell exercises for shoulders below: 

Palms-In Shoulder Press

Palms-In Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Back Supported Palms-In Shoulder Press

Back Supported Palms-In Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


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Palms-In Alternated Shoulder Press

Palms-In Alternated Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Seated Palms-In Alternated Shoulder Press

Seated Palms-In Alternated Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Shoulder Press

Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold two dumbbells close to your shoulders, palms facing forward.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Seated Shoulder Press

Seated Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Back Supported Shoulder Press

Back Supported Shoulder Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Lateral Raise

Lateral Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other.
  • Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause.
  • Try to maintain the angles in your elbows still throughout

 


Bent-Over One-Arm Deltoid Raise

Bent-Over One-Arm Deltoid Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.
  • Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause.
  • Keep your back straight throughout.

 


Seated Side Lateral Raise

Seated Side Lateral Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.
  • Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Keep your back straight throughout.

 


Bent-Over Rear Deltoid Raise

Bent-Over Rear Deltoid Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor.
  • Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
  • Maintain the same small arch in your elbows throughout.

 


Rear Deltoid Raise

Rear Deltoid Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Lie down on a high bench (face down) and one dumbbell on each hand below your chest, arms slightly bent.
  • Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
  • Maintain the same small arch in your elbows throughout.

 


Rear Deltoid Circle

Rear Deltoid Circle Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Lie down on your chest on a bench and hold one dumbbell in each hand on each side of your hips, arms slightly arched.
  • Bring both dumbbells forward until you can see both at the same time and bring them backwards slowly after a short pause.
  • Maintain the same small arch in your elbows and keep both dumbbells at the same height from the floor throughout.

 


Straight-Arm Front Deltoid Raise

Straight-Arm Front Deltoid Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold one dumbbell in each hand in front of your thighs.
  • Raise the dumbbells to your shoulder level and continue on to raising them up at arms’ length and lower them back down slowly after a pause.
  • Keep your arms extended throughout.

 


Upright Row

Upright Row Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold one dumbbell in each hand in front of your thighs.
  • Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 


Front Raise

Front Raise Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
  • Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.
  • Keep your arms extended throughout.

 


Shoulder Shrug

Shoulder Shrug Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
  • Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
  • Keep your arms extended throughout.

 


Push Press

Push Press Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees arched.
  • Push the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause.
  • Breathe out when pushing up and breathe in when lowering back.

 


Crouched Rear Deltoid Row

Crouched Rear Deltoid Row Dumbbell exercises for shoulders muscles

Target Muscles Group: shoulders

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Instructions

  • Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards.
  • Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause.
  • Try to focus on only moving your arms during the exercise.

 


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