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Looking to get the most out of your workouts? Check out these 18 Dumbbell exercises for shoulders that are effective! These moves will help you tone and improve your shoulder joints, making them stronger and more resilient.
Stand up and hold two dumbbells with your palms facing each other at shoulder height.
Push the dumbbells straight up until your elbows are almost locked. Then, after a short break, lower them back down.
Make sure you don’t jerk your back to help you lift the weights.
Shoulder Press
Stand up and hold two dumbbells close to your shoulders with your palms facing forward.
Raise the dumbbells straight up until your elbows are almost locked, and then slowly lower them.
Make sure you don’t jerk your back to help you lift the weights.
Seated Shoulder Press
Sit on a bench and hold two dumbbells with your palms facing forward, just above your shoulders.
Push the dumbbells straight up until your elbows are almost locked. Then, after a short break, lower them back down.
Make sure you don’t jerk your back to help you lift the weights.
Back Supported Shoulder Press
Sit on a bench with back support and hold two dumbbells with your palms facing each other at shoulder height.
Raise the dumbbells straight up until your elbows are almost locked, then put them back down after a short break.
Make sure you don’t jerk your back to help you lift the weights.
Lateral Raise
Stand up and hold a dumbbell in each hand, palms facing each other, in front of your hips.
Raise the dumbbells to your sides until your arms are almost parallel to the ground. Then, after a short pause, lower them back down.
Try to keep the angles of your elbows the same the whole time.
Bent-Over One-Arm Deltoid Raise
Bend your knees a little and hold one dumbbell with one hand between your legs.
Raise the dumbbell to your side until your arm is parallel to the ground. Then, after a short pause, lower it slowly.
Always keep your back straight.
Seated Side Lateral Raise
Sit on one end of the bench and hold one dumbbell in each hand along the side of your body.
Raise both dumbbells to the side until your arms are parallel to the ground. Then, after a short pause, lower them slowly.
Always keep your back straight.
Bent-Over Rear Deltoid Raise
Sit on one end of the bench and lower your body until you can hold one dumbbell in each hand just above the floor.
Raise both dumbbells up to your sides until your arms are almost parallel to the ground. Then, after a short pause, slowly lower them back down.
Keep your elbows in the same small arch the whole time.
Rear Deltoid Raise
Lie face down on a high bench with one dumbbell in each hand and your arms slightly bent in front of your chest.
Raise both dumbbells up to your sides until your arms are almost parallel to the ground. Then, after a short pause, slowly lower them back down.
Keep your elbows in the same small arch the whole time.
Rear Deltoid Circle
Lay on your chest on a bench and hold a dumbbell in each hand, one on each side of your hips, with your arms slightly bent.
Bring both dumbbells forward until you can see them both at once. Then, after a short pause, slowly move them backward.
Keep your elbows bent in the same small arch and keep both dumbbells at the same height from the floor.
Straight-Arm Front Deltoid Raise
Stand up and hold each dumbbell in front of your thighs with one hand.
Raise the dumbbells until they are at shoulder height, then keep raising them until they are at arm’s length. After a pause, slowly lower them back down.
Keep your arms out at all times.
Upright Row
Stand up and hold each dumbbell in front of your thighs with one hand.
Raise both dumbbells until your arms are parallel to the ground. Then, after a short break, slowly lower them back down.
Make sure you don’t jerk your back to help you lift the weights.
Front Raise
Stand up and hold a dumbbell in each hand, palms facing your body, in front of your thighs.
Raise the dumbbells forward and up until your arms are almost parallel to the ground. After a short pause, lower the dumbbells back down.
Keep your arms out at all times.
Shoulder Shrug
Stand up and hold a dumbbell in each hand, palms facing your body, in front of your thighs.
Raise the dumbbells straight up by raising your shoulders, and then lower them after a short pause.
Keep your arms out at all times.
Push Press
Just above your shoulders, hold two dumbbells with your palms facing each other and your knees bent.
Push the dumbbells straight up until your arms feel like they are about to lock. Then, after a short break, slowly lower them back down.
When you push up, breathe out, and when you pull back, breathe in.
Crouched Rear Deltoid Row
Crouch down by bending your hips and knees, and hold one dumbbell in each hand close to your knees with your palms facing backward.
Raise the dumbbells straight up until your elbows form a 90-degree angle, then put them back down after a short pause.
During the exercise, try to keep your mind on only moving your arms.
Conclusion
There are countless exercises you can do to help improve your shoulder health, but these are some exercises that everyone should try. These shoulder workouts are effective because it helps to stretch and strengthen the rotator cuff muscles.