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 shouldersStand 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 shoulder press dumbbell exercises for shouldersSit 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.

Palms-In Alternated Shoulder Press

palms in alternated shoulder press dumbbell exercises for shoulders
  • 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 shouldersSit 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 shouldersStand 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 shouldersSit 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
  • 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 shouldersStand 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 shouldersBend 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 lateral raise dumbbell exercises for shouldersSit 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 shouldersSit 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 shouldersLie 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 shouldersLie 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 shouldersStand 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 shouldersStand 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 shouldersStand 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 shouldersStand 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 shouldersStand 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
  • 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.