13 Best Dumbbell Shoulder Exercises (With Program)

The 13 best dumbbell shoulder exercises to build the deltoids and overhead strength are:

• Dumbbell Shoulder Press
• Arnold Dumbbell Press
• Dumbbell Back Fly
• Dumbbell Front Raise
• Dumbbell Lateral Raise
• Dumbbell Punches
• Dumbbell Cuban Shoulder Rotations
• Dumbbell Squat to Press
• Standing Single Arm Dumbbell Shoulder Press
• Dumbbell Standing Single Arm Front Press
• Bicep Curl to Shoulder Press
• Dumbbell Underhand Front Raise
• Dumbbell Iron Cross

The beauty of these shoulder exercises is that they can all be performed with a pair of dumbbells, making them highly effective and efficient in home gyms or when you do not have access to large gym equipment and resources. 

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Isolating The Shoulders With Dumbbells: EXPLAINED

The shoulders is a general term used to describe the deltoids, which are composed of three heads. 

• The first head of the deltoid is the anterior deltoid (front delt), which is used in most pressing movements as well as exercises like front raises. 

• Next, you have the medial deltoid (lateral/side), the larger of the three and is targeted with most overhead pressing movements and side raises. 

• Lastly, the posterior deltoid (rear delt) stabilizes the shoulder and is often trained during pulling movements like rows (when the elbows are flared out) or reverse flyes.

For the sake of this article, I will offer exercises for each head of the deltoid.

For optimal shoulder development, it’s important to include exercises that target all three heads, especially the lateral and rear deltoids. 

The front deltoids usually get adequate training volume from horizontal and vertical pressing movements such as the barbell bench press, overhead press, and dips.

• Looking for a program to build stronger shoulders? Check out the Fitbod app, which can create a program designed to help you gain strength and add muscle, track your progress, and progress from week to week to get the most out of your training.

1. Dumbbell Shoulder Press

The dumbbell shoulder press can be done seated or standing. The seated position often creates less stress on the lower back and does not allow the lifter to lean back (make the press easier) or use the legs for added stability and strength.

How To

1. Grab a pair of dumbbells and sit down with an upright back support set at 90 degrees or almost 90 degrees (a 5-10 degree recline is acceptable).

2. Hold the dumbbells at shoulder level, with the elbows out to the sides (or slightly angled in front of you).

3. Push the dumbbells overhead, ensuring the elbows become straight and the weights themselves are stable overhead.

4. Slowly lower the weights, making sure to keep your chest up.

5. Repeat the sequence.

Pro-Tip

When performing this movement, keep the core braced and use the legs to lift the weights in the clean. The press should come entirely from the upper body.

Related Article: Full Body Dumbbell Workout

2. Dumbbell Arnold Press

The dumbbell Arnold press is named after Arnold Schwarzenneger and is a variation of the dumbbell shoulder press with the addition of twisting motion at the bottom of the exercise to target the rear delts.

How To

1. Start by performing a seated shoulder press.

2. At the bottom range of motion, move your elbows in front of you so that your palms are facing you at face level.

3. Reverse this motion.

4. Proceed to perform the shoulder press for the next rep.

Pro-Tip

Try doing these first in your workout to build strength, or do them last to really burn out the shoulders. Also, try not to relax at the bottom of the press, but rather stay rigid and strong.

Related Article: Push Press vs Push Jerk: 5 Main Differences

3. Dumbbell Back Fly

The dumbbell back fly is a shoulder exercise that primarily targets the posterior deltoids. Even though the rear deltoids are engaged in many pulling and rowing exercises, adding more direct work like the dumbbell back fly can significantly aid their development.

How To

1. Assume a bent-over position with a flat back, your body should be parallel to the floor.

2. Bend over at the hips, with slightly bent knees to place yourself in a 90-degree bent position.

3. Ensure your back is flat and chest up, parallel to the floor.

4. Hold dumbbells in your hands, with palms facing one another.

5. Lift the wrists upwards to your sides, reaching out. If your head was 12 o’clock on a watch, your hands should be lifted to 9 and 3, or maybe even 10 and 2 if it feels more comfortable.

6. Lift, pause at the top briefly, then slowly lower your hands.

7. Repeat the movement.

Pro-Tip

If you do not feel the rear deltoid, then you are not doing this properly. Try to focus on small, finite movements of the arm, and add pause and slow tempos to isolate the muscle, rather than heavy, large swinging motions (this will often result in the traps and upper back taking over).

4. Dumbbell Front Raise

The dumbbell front raise is a variation of the shoulder raise that targets the front deltoid. Although the front deltoid receives considerable volume in most pressing programs, such as bench pressing, dips, and overhead press, adding more direct front deltoid volume can further enhance their development.

How To

1. Grab two dumbbells and place them in front of your body, slightly outside the thighs.

2. Raise them upwards in front of you, either directly in front of you or slightly outwards, creating a ‘V’.

3. Adjust the angle as needed to ensure comfort and no joint discomfort.

4. Raise the dumbbells up (palms down) as high as you can (even to face level or above), then pause.

5. Lower the dumbbells until they almost touch your body.

6. Repeat the sequence.

Pro-Tip

By controlling the lowering phase and counting to 3-4, you can enhance the safety and tension on your shoulders. It’s not necessary to use excessively heavy weights for these exercises. In fact, using very heavy weights and swinging them around could lead to shoulder pain and injury. Controlling the lowering phase can make lighter weights more challenging, bringing greater benefits for muscular strength and performance.

5. Dumbbell Lateral Raise

The dumbbell lateral raise is a shoulder exercise that isolates the side deltoids and can add width and broaden the shoulders (if you are looking for that v-taper physique).

How To

1. Grasp a pair of dumbbells, one in each hand.

2. Hold your arms straight or with a very slight bend.

3. Lift the wrists upwards to the sides.

4. Ensure that your elbows and wrists are in line at the top of the movement.

5. Raise the dumbbells high to increase the range of motion, improving muscular contraction.

6. Control the lowering phase.

7. Repeat the sequence.

Pro-Tip

Include a slower lowering phase during this exercise to enhance the tension on the shoulders. This increased tension can amplify the difficulty even with lighter loads, enhancing the safety and effectiveness of the lateral raise for improving shoulder mass and strength.

6. Dumbbell Punches

The Dumbbell Punch is a dynamic exercise that mimics the action of a punch, making it a great addition to your routine if you’re seeking functional strength or training for a sport.

How To

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.

2. Keep your elbows bent at a 90 degree angle, and your fists up near your chin, as if in a boxing stance.

3. Extend one arm out in a punching motion, keeping the other dumbbell near your chin for protection.

4. Quickly retract your arm back to the starting position and repeat with the other arm.

5. Continue alternating punches for the desired number of repetitions.

Pro-Tip

Dumbbell punches can also be performed using either resistance bands or cables, making it an incredibly versatile exercise. This allows you to take advantage of different resistance profiles and adapt the exercise to your specific needs and equipment availability. Experiment with these variations to keep your workouts exciting and challenging.

7. Dumbbell Cuban Shoulder Rotations

The Dumbbell Cuban Shoulder Rotation strengthens the rotator cuff muscles, enhancing shoulder stability and mobility, particularly beneficial for sports or activities requiring significant shoulder movement.

How To

1. Stand upright, holding a pair of dumbbells at shoulder height with your arms parallel to the floor, and your palms facing each other.

2. Keep your elbows bent at a 90-degree angle, elbows aligned with your shoulders.

3. Slowly rotate your forearms upwards, keeping your elbows still, until they are perpendicular to the floor.

4. Hold this position for a moment, then slowly lower the weights back to the initial position.

5. Repeat for the recommended number of repetitions.

Pro-Tip

Dumbbell Cuban shoulder rotations can easily be incorporated into your workout routine either as a warm-up exercise or as a superset between sets of bench press.

As a warm-up, they can help to increase shoulder mobility and flexibility, enhancing your performance in subsequent exercises.

When used as a superset with the bench press, they can further challenge your shoulder muscles, promoting increased strength and endurance. Remember to use lighter weights to maintain proper form and prevent injury.

8. Dumbbell Squat to Press 

The dumbbell squat to press, also known as the Thruster, is a compound exercise that combines a lower body squat with an upper body press. By engaging multiple muscle groups simultaneously, it offers a highly efficient and time-saving workout option.

How To

1. Start with a dumbbell in each hand at shoulder level, palms facing each other.

2. Assume a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight.

3. Drive through your heels to stand back up while pressing the dumbbells overhead.

4. Lower the dumbbells back to shoulder height while simultaneously going into the next squat.

5. Repeat this motion for the desired number of repetitions.

Pro-Tip

To make your workout more comprehensive and target all muscle groups, consider adding a compound exercise like the Dumbbell Renegade Row. This exercise adds an element of core stability to your workout and helps engage multiple muscle groups at once.

To perform the dumbbell renegade row:

1. Get into a high plank position with a dumbbell in each hand.

2. Keep your core tight and your body stable.

3. Lift one dumbbell off the floor and row it up to your chest.

4. Lower the dumbbell back down.

5. Repeat the sequence with the other arm.

9. Standing Single Arm Dumbbell Shoulder Press

The Standing Single Arm Dumbbell Shoulder Press is a unilateral exercise, it promotes balance and symmetry by allowing you to focus on one side at a time, helping to correct any strength imbalances. 

How To

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.

2. Raise the dumbbell to shoulder height, keeping your elbow bent and your palm facing forward.

3. Extend your arm and push the dumbbell upwards until your arm is fully extended.

4. Hold this position for a moment, then slowly lower the dumbbell back to shoulder height.

5. Repeat for the desired number of repetitions.

6. Switch to the other arm and repeat the process.

Pro-Tip

For an added challenge and an effective way to push your shoulders to the limit, you can perform the standing single arm dumbbell shoulder press on both sides and then finish with both arms to failure. This will not only exhaust your shoulder muscles, but also improve your endurance and stimulate muscle growth.

10. Dumbbell Standing Single Arm Front Press

The dumbbell standing single arm front press is a targeted shoulder exercise that works primarily the anterior (front) deltoid muscle. As a unilateral exercise, it allows focus on a single side, aiding in the correction of muscle imbalances.

How To

1. Stand straight with your feet shoulder-width apart, holding a dumbbell in one hand.

2. Lift the dumbbells so that they are positioned in front of your shoulders, with your palms facing each other.

3. Extend your arm and push the dumbbell upwards until your arm is fully extended, in line with your shoulder.

4. Keep your core engaged and ensure your body remains steady throughout the movement.

5. Hold this position for a moment before slowly lowering the dumbbell back down to shoulder height.

6. Repeat the movement for the desired number of repetitions.

7. Switch arms and perform the same number of repetitions with the other arm.

Pro-Tip

If you’re experiencing discomfort from the regular shoulder press, the dumbbell standing single arm front press can be a good alternative. It allows for more natural movement and can be less stressful on the shoulder joint. However, remember to use a weight that allows you to maintain proper form and control throughout the exercise to avoid any further discomfort or injury.

11. Bicep Curl to Shoulder Press

The bicep curl to shoulder press is a compound exercise that effectively works both the biceps and the shoulders. It combines two movements into one, allowing you to maximize your workout efficiency. 

How To

1. Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso. This will be your starting position.

2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

3. Raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.

4. Now, rotate your wrists so that your palms are facing forward. Press the dumbbells up until your arms are fully extended above your head.

5. Lower the dumbbells back down to your shoulder level.

6. Rotate your wrists back to the starting position, and lower the dumbbells back down to your side.

7. Repeat for the recommended number of repetitions.

Pro-Tip

As mentioned earlier, adding the Dumbbell Renegade Row exercise to this the curl and press can create a comprehensive full-body workout. The Renegade Row not only targets the shoulders but also engages the core and back muscles, enhancing overall strength and stability. It’s a versatile exercise that promotes balance and coordination, making it a highly beneficial addition to your shoulder workout routine.

Example Exercise Routine:

• Dumbbell Renegade Row: 4 sets of 8-10 reps
• Bicep Curl to Shoulder Press: 4 sets of 8-10 reps

12. Dumbbell Underhand Front Raise

The dumbbell underhand front raise is a shoulder exercise that primarily targets the anterior (front) deltoids. This exercise adds a twist to the traditional front raise by incorporating an underhand grip, which can help to further engage the shoulder muscles.

How To

1. Stand straight with a dumbbell in each hand, palms facing towards your body.

2. Keep your elbows slightly bent and your feet shoulder-width apart.

3. Lift the dumbbells forward and up to shoulder height, keeping your palms facing up throughout the movement.

4. Pause at the top of the movement for a moment.

5. Slowly lower the dumbbells back to the starting position.

6. Repeat for the desired number of repetitions.

Benefits

• The dumbbell underhand front raise effectively targets and strengthens the anterior (front) deltoids, contributing to overall shoulder strength and stability.

• The underhand grip variation allows for a unique engagement of the shoulder muscles, potentially stimulating new growth and development.

Pro-Tip

For a comprehensive shoulder routine, consider combining the Dumbbell Underhand Front Raise with a Lateral Raise and a Rear Delt Raise.

This combination targets all three heads of the deltoids: the anterior (front), lateral (side), and posterior (rear) – providing a balanced and thorough workout for the entire shoulder.

Example Shoulder Workout Routine:

• Dumbbell Underhand Front Raise: 4 sets of 10-12 reps
• Lateral Raise: 4 sets of 10-12 reps
• Rear Delt Raise: 4 sets of 10-12 reps

13. Dumbbell Iron Cross

The dumbbell iron cross is a shoulder exercise that can be performed at lighter weights, either as a good shoulder warm-up, an exercise to super-set with, or to finish of a shoulder routine.

How To

1. Stand straight with a dumbbell in each hand, palms facing your body.

2. Extend your arms out to the sides until they are parallel with the floor, keeping a slight bend in your elbows.

3. While keeping your arms parallel to the floor, slowly raise the dumbbells in front of you until they meet at chest level.

4. Pause for a moment, then slowly lower the dumbbells back to the starting position along the same path.

5. Repeat for the desired number of repetitions.

Pro-Tip

For the dumbbell iron cross, consider implementing it as a transitional exercise between heavier lifts. This helps to maintain shoulder engagement and stability, and it can also provide a bit of active recovery.

Here is a two-day shoulder program designed to increase the size and strength of the shoulders, specifically the side deltoids. 

The front delts often get enough training volume with heavy pressing (bench press, dips, etc), and the rear delts get volume during pulling workouts (rows, pulldowns, etc). 

Each shoulder day will really emphasize the lateral head of the deltoid primarily.

• Note: If you are a Fitbod user, these workouts are for example purposes only. These workouts won’t appear exactly as written in the app because they will be based on individual factors specific to your training data. 

Sample Shoulder Workout Routine

Dumbbell Shoulder Workout – Day 1

• Dumbbell Squat and Press: 4 sets of 6-8 reps, go heavy

• Dumbbell Seated Arnold Press: 4 sets of 8-10 reps, go heavy

• Dumbbell Lateral Raise: 3 sets of 12-15 reps, pause at top, and then perform a drop set after each set

• Dumbbell Back Flys: 3 sets of 12-15 reps, pause at top, and then perform a drop set after each set

Dumbbell Shoulder Workout – Day 2

• Dumbbell Shoulder Press: 4 sets of 6-8 reps, go heavy

• Dumbbell Cuban Rotations: 4 sets of 12-15 reps

• Dumbbell Lateral Raise: 3 sets of 12-15 reps, pause at top, and then perform a drop set after each set

• Dumbbell Front Raise: 3 sets of 12-15 reps, pause at top, and then perform a drop set after each set

Other Shoulder Training Resources

• The At Home Shoulder Workout You Can Do With No Weights
• What Chest Workouts Can You Do With Bad Shoulders?
• 9 Best Side Delt Exercises To Grow Your Shoulders
• 3 Resistance Band Shoulder Workouts
• Boulder Shoulder Workout: Must-Do Exercises + Sample Program

About The Author

Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.