Best Shoulders Workouts With Dumbbells
About
Dumbbells offer excellent versatility and functionality for strength training exercises.
Each hand can independently support weight, enhancing stability and isolating muscle groups effectively.
Utilizing a single dumbbell facilitates core activation while minimizing imbalance.
Shoulder muscles, specifically the deltoids, are pivotal for upper body movements, including pressing and raising actions.
A well-structured routine targeting these muscles ensures strength and mobility improvement.
Incorporating dumbbell exercises for deltoids can optimize workout efficiency and results.
Workout 1
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbs
Dumbbell Shoulder Raise
110reps10lbs210reps10lbs310reps10lbs
Arnold Dumbbell Press
18reps35lbs28reps35lbs38reps35lbs
Dumbbell Rear Delt Raise
110reps15lbs210reps15lbs310reps15lbs
Iron Cross
110reps12.5lbs210reps12.5lbs
Side Laterals to Front Raise
110reps15lbs210reps15lbs
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Generate My PlanWorkout 2
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbsDumbbell Shoulder Raise
110reps10lbs210reps10lbs310reps10lbs
Standing Dumbbell Shoulder Press
18reps20lbs28reps20lbs38reps20lbs
Standing Single Arm Dumbbell Shoulder Press
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Dumbbell Lateral Raise To Front Raise
110reps12.5lbs210reps12.5lbs
Dumbbell Standing Front Press
110reps25lbs210reps25lbs
Workout 3
Shoulders
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbsDumbbell Shoulder Raise
110reps10lbs210reps10lbs310reps10lbs
Dumbbell Standing Single Arm Front Press
18reps25lbs28reps25lbs38reps25lbs
Dumbbell Cuban Shoulder Rotations
110reps10lbs210reps10lbs310reps10lbs
Single Arm Overhead Press
110reps35lbs210reps35lbs
Standing Arnold Press
110reps30lbs210reps30lbs
The 15 Best Shoulders Exercises with Dumbbells
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Arnold Dumbbell Press
SETS LOGGED2,297,498Shoulders Strength96 mScoreShoulders
DumbbellsThe Arnold Dumbbell Press is an exercise that mainly works your shoulders. It involves lifting dumbbells while rotating your palms, providing a more comfortable and effective movement compared to a regular shoulder press.
How to do it
The Arnold Dumbbell Press is an exercise that mainly works your shoulders. It involves lifting dumbbells while rotating your palms, providing a more comfortable and effective movement compared to a regular shoulder press.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Dumbbell Front Raise
SETS LOGGED5,823,163Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
How to do it
The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs3. Dumbbell Rear Delt Raise
SETS LOGGED4,323,992Shoulders Strength97 mScoreShouldersDumbbellsThe Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
How to do it
The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs4. Dumbbell Shoulder Raise
SETS LOGGED3,935,648Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
How to do it
The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Iron Cross
SETS LOGGED579,037Shoulders Strength85 mScoreShouldersDumbbellsThe Iron Cross is a full-body exercise that works multiple muscle groups by combining an arm raise with a squat. It helps strengthen your shoulders and lower body while improving overall stability.
How to do it
The Iron Cross is a full-body exercise that works multiple muscle groups by combining an arm raise with a squat. It helps strengthen your shoulders and lower body while improving overall stability.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. Side Laterals to Front Raise
SETS LOGGED841,909Shoulders Strength87 mScoreShouldersDumbbellsThe Side Laterals to Front Raise is an exercise that targets different parts of your shoulders. You lift weights out to the sides and then bring them in front to work your shoulder muscles more effectively.
How to do it
The Side Laterals to Front Raise is an exercise that targets different parts of your shoulders. You lift weights out to the sides and then bring them in front to work your shoulder muscles more effectively.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs7. Standing Dumbbell Shoulder Press
SETS LOGGED954,627Shoulders Strength92 mScoreShouldersDumbbellsThe Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.
How to do it
The Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs8. Standing Single Arm Dumbbell Shoulder Press
SETS LOGGED135,459Shoulders Strength86 mScoreShouldersDumbbellsThe Standing Single Arm Dumbbell Shoulder Press works your shoulder muscles and helps improve stability by focusing on one side at a time. This standing exercise also engages your core for better posture and balance.
How to do it
The Standing Single Arm Dumbbell Shoulder Press works your shoulder muscles and helps improve stability by focusing on one side at a time. This standing exercise also engages your core for better posture and balance.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Dumbbell Lateral Raise To Front Raise
SETS LOGGED190,424Shoulders Strength91 mScoreShouldersDumbbellsThe Dumbbell Lateral Raise to Front Raise is a shoulder exercise that combines two movements to effectively target the shoulder muscles. This workout helps strengthen your shoulders by raising the dumbbells both to the sides and in front of you.
How to do it
The Dumbbell Lateral Raise to Front Raise is a shoulder exercise that combines two movements to effectively target the shoulder muscles. This workout helps strengthen your shoulders by raising the dumbbells both to the sides and in front of you.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs10. Dumbbell Standing Front Press
SETS LOGGED129,056Shoulders Strength88 mScoreShouldersDumbbellsThe Dumbbell Standing Front Press is a shoulder exercise done while standing. It strengthens your shoulders and improves your balance by engaging your core. Using dumbbells helps ensure both sides of your body work equally.
How to do it
The Dumbbell Standing Front Press is a shoulder exercise done while standing. It strengthens your shoulders and improves your balance by engaging your core. Using dumbbells helps ensure both sides of your body work equally.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs11. Dumbbell Standing Single Arm Front Press
SETS LOGGED85,089Shoulders Strength85 mScoreShouldersDumbbellsThe Dumbbell Standing Single Arm Front Press is an effective shoulder exercise that builds strength and stability. By pressing a dumbbell from in front of your shoulder, you engage not just your shoulder muscles but also your core for better balance and posture.
How to do it
The Dumbbell Standing Single Arm Front Press is an effective shoulder exercise that builds strength and stability. By pressing a dumbbell from in front of your shoulder, you engage not just your shoulder muscles but also your core for better balance and posture.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs12. Dumbbell Cuban Shoulder Rotations
SETS LOGGED92,391Shoulders Strength82 mScoreShouldersDumbbellsDumbbell Cuban Shoulder Rotations strengthen and improve shoulder mobility, focusing on the rotator cuff. You hold dumbbells at shoulder level and rotate your arms forward for a full range of motion.
How to do it
Dumbbell Cuban Shoulder Rotations strengthen and improve shoulder mobility, focusing on the rotator cuff. You hold dumbbells at shoulder level and rotate your arms forward for a full range of motion.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs13. Single Arm Overhead Press
SETS LOGGED299,885Shoulders Strength83 mScoreShouldersDumbbellsThe Single Arm Overhead Press is a shoulder exercise that strengthens your shoulders and core by pressing weights overhead, one arm at a time. By using just one arm, it helps improve stability and engage smaller muscles for better strength support.
How to do it
The Single Arm Overhead Press is a shoulder exercise that strengthens your shoulders and core by pressing weights overhead, one arm at a time. By using just one arm, it helps improve stability and engage smaller muscles for better strength support.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs14. Standing Arnold Press
SETS LOGGED316,747Shoulders Strength65 mScoreShouldersDumbbellsThe Standing Arnold Press is a shoulder exercise that also works your core and legs for better balance and coordination. By standing, you can build strength and muscle in your shoulders effectively.
How to do it
The Standing Arnold Press is a shoulder exercise that also works your core and legs for better balance and coordination. By standing, you can build strength and muscle in your shoulders effectively.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs15. Elbows Out Bent Over Dumbbell Row
SETS LOGGED312,083Shoulders Strength94 mScoreShouldersDumbbellsThe Elbows Out Bent Over Dumbbell Row focuses on strengthening your back muscles. By flaring your elbows out, this exercise enhances the engagement of your upper back and rear shoulder muscles, providing a great workout for your upper body.
How to do it
The Elbows Out Bent Over Dumbbell Row focuses on strengthening your back muscles. By flaring your elbows out, this exercise enhances the engagement of your upper back and rear shoulder muscles, providing a great workout for your upper body.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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