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
- Back Supported Palms-In Shoulder Press
- Palms-In Alternated Shoulder Press
- Seated Palms-In Alternated Shoulder Press
- Shoulder Press
- Seated Shoulder Press
- Back Supported Shoulder Press
- Lateral Raise
- Bent-Over One-Arm Deltoid Raise
- Seated Side Lateral Raise
- Bent-Over Rear Deltoid Raise
- Rear Deltoid Raise
- Rear Deltoid Circle
- Straight-Arm Front Deltoid Raise
- Upright Row
- Front Raise
- Shoulder Shrug
- Push Press
- Crouched Rear Deltoid Row
Palms-In Shoulder Press
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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.
Push Press
Target Muscles Group: shoulders
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
Target Muscles Group: shoulders
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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