Dumbbell Shoulder Exercises
Dumbbells are a cost-effective and space-saving way to build your shoulder muscles at home. Find a range of exercises in our guide.
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Arm Circles
• Hold a pair of dumbbells, arms held out to the side.
• Rotate your arms in small clockwise circles, at the same time as each other.
• Rotate your arms in medium circles.
• Rotate your arms in large circles.
• Rest and repeat the exercise in counter clockwise circles.
GET GOOD FORM: Circle your arms in a smooth motion, without jerking movements.
Arnold Press
• Sit on an inclined bench, holding two dumbbells, arms hanging towards the floor.
• Raise the dumbbells to shoulder level, with your palms facing towards you.
• Raise the dumbbells overhead, turning your arms again so that your palms are facing away.
VARIATION: You can also perform this exercise standing for increased core engagement.
Bicep Curl to Overhead Press
• Sit on a weight bench, holding a pair of dumbbells across your thighs, palms pointed to the ceiling.
• Curl the dumbbells up to your shoulders.
• Press the dumbbells into the sky, rotating your forearms as you do so. Your palms should end facing away from you.
MULTIPLE MUSCLES: This exercise targets the biceps, triceps, and deltoids.
Cuban Press
• Stand tall, holding two Dumbbells at your sides.
• Leading with your elbows, pull the dumbbells up towards your chest.
• Rotate the weights out and up so they are over your shoulders.
• Press the dumbbells overhead.
• Reverse the movements to complete one rep.
WHY IT WORKS: The Cuban press improves your shoulder strength, mobility, and stability, as well as helping your posture.
Egyptian Lateral Raise
• Stand next to a sturdy post, such as a power rack, with your feet as close as possible.
• Hold onto the post with one hand, just below shoulder height.
• Straighten that arm so you are leaning to one side, keeping your legs still.
• Raise a dumbbell to shoulder height with your free hand, then lower.
TOP TIP: You might find it easier to keep your feet steady if you cross them.
External Rotation
• Stand, holding a dumbbell at your side, in a hammer grip.
• Rotate your arm away from your body and back.
GET GOOD FORM: Keep your upper arm as close to your body as possible.
Front Hold
• Hold a pair of dumbbells in front of your thighs, palms facing towards you.
• Lift both arms simultaneously, stretching them out in front of you.
• Pause for several seconds and lower the dumbbells back to the start.
GET GOOD FORM: Lower the dumbbells with control, don’t let them swing downwards.
Front Raise
• Hold a pair of dumbbells, palms facing towards you and knuckles pointed to the floor.
• Lift one arm to eye level.
• Lower, and repeat on the other side.
TOP TIP: You can raise both dumbbells at once, or one after the other.
Iron Cross
• Hold two dumbbells, arms stretched out to the side, and feet shoulder width apart.
• Bring the dumbbells in front of your chest, squatting at the same time.
• Rise up, as you extend your arms back out.
MULTIPLE MUSCLES: This exercise also targets your outer pecs.
Lateral Raise
• Hold two dumbbells, arms long, and palms facing towards you.
• Raise the dumbbells out to the side.
• Lower down to complete one rep.
GET GOOD FORM: Lift with your hands, not with your elbows.
Lunge with Front Raise
• Hold a dumbbell in each hand and step one leg forwards, lowering your back knee until it almost reaches the floor.
• Raise your arms in front of you.
• Lower your arms, then push through your front foot to stand up.
• Repeat on the other leg to complete one rep.
REGRESSION: You can make this exercise easier by resting your back knee on the floor.
Lunge with Overhead Press
• Hold a pair of dumbbells by your shoulders, with your palms facing each other.
• Step into a forward lunge, while pressing the dumbbells overhead.
• Bring the dumbbells back to your shoulders while you stand back up.
• Repeat, lunging on the other leg.
REGRESSION: For a version which requires less coordination, lunge with the weights at your shoulders, then perform the overhead press. Bring the weights back to your shoulders before standing up.
Overhead Press Hold
• Hold a pair of dumbbells.
• Begin an overhead press, stopping a third of the way through the movement so the dumbbells are at head height.
• Hold this position, not letting your core sway.
WHY IT WORKS: This isometric exercise lets you build strength in the portion of an overhead press people find the most difficult.
Overhead Shoulder Shrug
• Stand tall, holding a pair of dumbbells overhead, with your arms fully extended.
• Shrug your shoulders to your ears.
• Pause, then lower your shoulders back down.
WHY IT WORKS: This exercise will enhance your posture and increase functional strength.
Overhead Squat Hold
• Hold a dumbbell in each hand.
• Raise the dumbbells overhead and squat down, until your thighs are parallel with the floor.
• Hold this stationary position for as long as you retain good form.
MULTIPLE MUSCLES: This full-body exercise primarily targets your quads, glutes, delts, triceps, and traps.
Poliquin Raise
• Stand with your feet shoulder-width apart, arms by your side, holding a pair of dumbbells.
• Curl the dumbbells up 90-degrees, as in a hammer curl.
• Lift your elbows until they are in line with your shoulders.
• Straighten your arms to form a T-pose.
• Lower the dumbbells back to the starting position.
WHY IT WORKS: The Poliquin raise is a more shoulder-friendly version of the lateral raise.
Rear Delt Raise
• Hold a pair of dumbbells at shoulder height.
• Bend your chest and look at the floor.
• Lower the dumbbells to your side before raising them again.
VARIATION: This is also a great exercise to perform on a cable machine.
Scapular Raise
• Place your wrists inside a resistance band and hold a lightweight dumbbell in each hand.
• Lean forward slightly and brace your core.
• Pull your arms into a Y shape and extend them upwards until overhead.
PROGRESSION: Make this exercise harder by either increasing the weight of the dumbbells, using a stronger resistance band, or by having your arms wider.
From: Five Rotator Cuff Exercises to Improve Shoulder Health
Seated Shoulder Press
• Sit on an Adjustable Weight Bench, back straight.
• Place two dumbbells above your shoulders.
• Push the weights overhead, until your arms are extended.
• Lower them back down with control.
VARIATION: The seated shoulder press will remove leg drive, targeting your shoulders to a greater extent.
Shoulder Press
• Hold two dumbbells at shoulder height, palms facing away from you.
• Push the weights up until your arms are extended.
GET GOOD FORM: Your knuckles should be pointed at the sky throughout the exercise.
Shrug
• Hold a pair of dumbbells, arms at your sides.
• Shrug your shoulders, pausing at the top of the movement, before lowering back down.
MULTIPLE MUSCLES: Shrugs will also target your traps, and help improve your grip strength.
Single Arm Overhead Lunge Hold
• Stand tall, holding a single dumbbell by your side.
• Step into a forward lunge and simultaneously push the dumbbell overhead. Hover your knee off the floor.
• Remain in this position, keeping your whole body as still as possible.
GET GOOD FORM: Holding your free arm out to the side may help with your balance.
Squat with Front Raise
• Stand tall, holding a pair of dumbbells by your sides.
• Squat down and, as you lower, raise the dumbbells in front of you.
• Your knuckles should end pointing away from you.
• While you stand back up, lower the dumbbells.
VARIATION: You can vary this movement by keeping the dumbbells in a stationary front raise hold throughout the whole squat.
Strict Press
• Hold a pair of dumbbells at shoulder height.
• Stand with your feet together.
• Brace your core and inhale as you push the weight overhead.
• Ensure you keep your core engaged and your feet together as you lower the dumbbells to your shoulders.
AKA: This is also known as a military press.
Thick Grip Lateral Raise
• Hold two thick grip dumbbells by your side.
• Raise your arms until your elbows are in line with your shoulders.
• Pause at the top before lowering.
VARIATION: This is an advanced lateral raise variation. Begin by conquering standard dumbbell lateral raises first.
Thruster
• Hold a pair of dumbbells at shoulder height, feet hip width apart.
• Squat down and, while rising, push the dumbbells above your head.
TOP TIP: You should perform this exercise with explosive power.
Wall Sit with Front Raise
• Hold a dumbbell lengthways in two hands.
• With your back against a wall, lower into a wall sit position, legs bent in front of you.
• Raise the dumbbell up to shoulder level and lower.
VARIATION: You can also do this exercise with a pair of dumbbells, one per hand.
Wall Sit with Lateral Raise
• Stand with your back flat against a wall, holding two Dumbbells.
• Walk your legs in front of you until you are in a wall sit.
• Bend your elbows forward a few inches and raise your arms up and out, until your wrists are level with your shoulders.
• Lower them back down.
TOP TIP: Do this exercise with light dumbbells to avoid overworking your rotator cuff.
Wall Sit with Shoulder Press
• Stand with your back pressed into the wall, and a pair of dumbbells at neck height.
• Slide down the wall and walk your feet out until you are in a wall sit position.
• Press the dumbbells overhead with control and slowly lower them back to your shoulders.
SETS/REPS: Once you are in the wall sit, perform 5-10 reps of the shoulder press before standing back up.
Weighted Deadbug
• Lie on the floor with your legs straight, heels hovering off the floor. Hold a pair of dumbbells behind your head, again, keeping your arms hovering.
• Bending your right leg, bring your right knee and left arm in towards your midline.
• Straighten and repeat with the opposite limbs.
GET GOOD FORM: Do this exercise with control, resisting the urge to use momentum to swing the dumbbells.
Z Press
• Sit on the floor, holding a pair of dumbbells at ear height.
• Push the weights overhead, bracing your core and digging your heels into the ground.
• Lower the dumbbells and repeat.
FUNCTIONAL FITNESS: The Z press builds a strong core, and strong shoulders – ideal for lifting things overhead in day-to-day life.
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