Arm exercises commonly focus on training the biceps and the triceps. However, training the shoulder is equally important. Training shoulders isn’t just important for rocking a well-defined, muscular physique. The shoulder joint plays a key role in every movement, especially those that involve pressing.
If you are not training your shoulders adequately, consider this post as a reminder to do so. And don’t worry, you don’t need to think of what to do. We’ve got you covered with 19 of the best dumbbell shoulder exercises.
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Best Dumbbell Shoulder Exercises
1. Seated Dumbbell Shoulder Press
Seated dumbbell shoulder press targets multiple muscles in the shoulder. These include serratus anterior and trapezius. Since you do the exercise in a seated position, you can perform the movement with more stability.
Here’s how to do a seated dumbbell shoulder press:
- Sit on the edge of a bench, holding a dumbbell in each hand.
- Hold your palms out to the side at an angle of 90 degrees and slowly push up the weight overhead till your arms are straight.
- Bring your arms back down to your shoulder level.
2. Upright Row
Weighted upright row effectively works the shoulder muscles. Using dumbbells for movement is recommended because they give you a greater range of movement than barbells.
Follow these steps to perform an upright row:
- Stand with your feet shoulder-width apart and hold a pair of dumbbells at your waist.
- Keep your torso tight and pull the weights towards your chin.
- Slowly lower the dumbbells down to your waist.
3. Standing Dumbbell Shoulder Press
Standing dumbbell shoulder press performed with heavy dumbbells is a complete shoulder-building movement. Since you are standing, you are also forced to keep yourself stabilized, which burns more calories.
Perform a standing dumbbell shoulder press by following the steps below:
- Grab a pair of dumbbells and stand tall.
- Using the momentum of your arms and shoulders, press both the weights up overhead.
- Lower the dumbbells down under slow control to your shoulders.
4. Dumbbell Push Press
The dumbbell push press is a power training move that effectively targets the shoulders along with the upper chest, triceps, and core. Since you use the momentum of your legs to lift the weights, it’s possible to use heavier dumbbells.
Here’s how to perform a dumbbell push press:
- Hold a dumbbell in each hand and stand with your legs shoulder-width apart.
- Position the dumbbells to your shoulder level.
- Bend your knees slightly and dip down by lowering your body by a few inches.
- Extend your legs and hips explosively up to drive the dumbbells overhead.
- Lower the weights back to the starting position at the shoulder level.
Read Also: Best Serratus Anterior Exercises
5. Arnold Press
Arnold press combines a dumbbell press with a rotation. This exercise effectively works the anterior, medial, and posterior heads of the deltoid muscle.
Follow these stepwise instructions to perform an Arnold press:
- Stand in a seated or a standing position.
- Position the dumbbells in front of your shoulders.
- Rotate your palms away from you as you press the dumbbells overhead in an arc motion.
- When your arms are fully extended, pause for a moment at the top.
- Now, lower the dumbbells back to the beginning position.
6. High Incline Shoulder Press
In a high-incline shoulder press, your bench is set below the 90-degree angle. Doing a shoulder press in this position prevents it from getting over-stressed while also working the muscle effectively.
Here’s how to perform a high-incline shoulder press:
- Sit on a bench adjusted to an angle slightly below 90 degrees.
- Hold one dumbbell on each shoulder.
- Drive your feet to the ground and press the weights overhead.
- Lower the dumbbells down to your shoulders.
7. Lateral Delt Raises
Lateral delt raises help to strengthen not only the shoulders but also protect your shoulder joint. This is the exercise that most bodybuilders with boulder shoulders do.
Follow these instructions to perform lateral delt raise:
- Stand upright and hold dumbbells by your side.
- Bend your knees slightly and raise the dumbbells up to the sides, reaching the shoulder height.
- Return back to the starting position.
8. Front Raise
Front raises define the front and sides of your shoulder. The exercise also stabilizes the shoulder joint.
Perform a front raise by following these instructions:
- Stand with your feet shoulder-width apart. Hold a dumbbell in each hand in front of your body.
- Raise both arms up in front of your body till they are parallel to the ground.
- Pause for a second and then lower the weights.
9. Leaning Dumbbell Lateral Raise
Leaning dumbbell lateral raise targets the middle part of the deltoid muscle. The movement helps you achieve more defined and broader shoulders.
Here’s how to perform a leaning dumbbell lateral raise:
- Stand beside a sturdy object that you can hold onto with one of your hands.
- Grip the object from the middle and lean your body away from it. The other hand should be holding the weight with a neutral grip.
- Raise the dumbbell out to the side till it’s level with your shoulder. Keep a slight bend in your elbow.
Read Also: Best Dumbbell Tricep Exercises
10. Bent Over Rear DeltFlyes
Rear delts, located at the back of your shoulders help you maintain a good posture. This exercise targets this muscle and also helps protect you against muscle imbalance.
Follow these instructions to perform bent-over rear delt flye:
- Hold a dumbbell in each hand and place your legs shoulder-width apart.
- Bend your knees and push your chest out.
- Bow forward till your chest is at a 45-degree angle to the ground.
- Holding the dumbbells with slightly bent arms pull your arms apart. Stop when you feel the stretch in your back.
- Pause for a moment and go back to the beginning position.
11. Dumbbell Face Pulls
Face pulls build strength in shoulder muscles that pull the weight horizontally toward your face. To maneuver weight in this manner, you need string shoulders which the dumbbell face pulls help you build.
Here’s how to perform a face pull with a dumbbell:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend over till your back forms a 45-degree angle with the ground.
- Let your arms hang down. Now, keeping your arms flared at a 90-degree angle from your torso, pull the weights upward and apart.
- Reverse the movement.
12. Dumbbell Rear Delt Row
In a dumbbell rear delt row, you pull the dumbbells to your mid-chest. The movement focuses more on your rear delts instead of the delts, building the muscle in the process.
Follow these instructions to perform a rear delt row:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Flatten your back so it is parallel to the floor.
- Let your arms hang down and then pull the weights to your mid-chest. Flare your elbows at a 60-degree angle as you do this.
- Go back to the starting position.
13. Dumbbell Bent-Over Raise
The bent-over raise targets the posterior delts at the back of the shoulder. The exercise is crucial to build large and well-defined shoulders.
Here’s how to perform a dumbbell bent-over raise:
- Stand with your spine straight. Bend over so your torso is parallel to the ground.
- Keep your arms down in front of you, with elbows relaxed with a slight bend.
- Engaging your rear delts, pull your elbows up toward the ceiling in a reverse fly movement.
- The dumbbells should be close to parallel with the ground and your pals, facing the floor.
- Return to the starting position.
14. Plank Dumbbell Shoulder Raise
The plank dumbbell shoulder press challenges the stability and strength of your shoulders. It also builds strength in your core and upper:
Follow these steps to perform a plank dumbbell shoulder raise.
- Get into a high plank position and hold a dumbbell in one hand.
- With your core engaged, raise the weight till your arm is in line with your shoulder.
- Pause at the top and then lower down your hand.
15. Dumbbell Cuban Shoulder Rotation
A dumbbell Cuban shoulder rotation builds strength in your rotator cuff muscles. Performing it regularly helps stabilize the shoulder joint.
Here are the steps to perform a dumbbell Cuban shoulder rotation:
- Stand upright and hold a dumbbell in each arm.
- With your elbows bent at a 90-degree angle, rotate your forearm upwards. Keep your elbows bent till they are perpendicular to the ground.
- Hold this position for a second and lower the weights back to the beginning position.
Read Also: Best Dumbbell Back Exercises
16. Dumbbell Thruster
A dumbbell thruster is a compound exercise that works your shoulder joint as well as your lower body. It’s a great exercise to do when you want to have a good full-body workout but don’t have time to train your shoulders separately.
Follow these instructions to perform a dumbbell thruster:
- Stand with one dumbbell in each hand.
- Bend your knees to get into the squat position.
- Drive through your heels to stand upright and press the dumbbells overhead.
- Lower the weights back to your shoulder height and go into a squat.
17. Standing Single Arm Dumbbell Shoulder Press
A single-arm dumbbell shoulder press focuses on one of your arms at a time. It promotes balance and symmetry in your body.
Here are the steps to perform this exercise:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in one hand and raise it to shoulder height.
- Now drive your arm upward, pushing the weight upwards till your arm is fully extended.
- Hold this position for a second and then lower the weight back to the shoulder height.
18. Dumbbell Underhand Front Raise
A dumbbell underhand front raise targets your front deltoids. Since you use an underhand grip, the exercise further engages your shoulder muscles.
Perform a dumbbell underhand front raise by following the steps below:
- Stand upright with one dumbbell in each arm.
- Keep your elbows slightly bent, and raise the dumbbells forward up to shoulder height.
- Pause at the top and lower the dumbbells to the starting position.
19. Dumbbell Iron Cross
The dumbbell iron cross is usually performed with lighter weights. Use it to warm up your shoulder muscles before doing heavier lifts.
Use these steps to perform this exercise:
- Stand straight holding a dumbbell in each hand.
- Extend your arms to the side till they are parallel to the ground.
- Now raise the weights in front of you till they are at the chest level.
- Pause here and lower the dumbbells back to the beginning position.
Read Also: Arm Workouts for Women
Summing up
Dumbbell shoulder exercises help you build those enviable boulder shoulders. The exercises here can be performed at home or gym. Be sure to incorporate them in your next upper body workout. Stay consistent with them and you’ll surely see results.
