Best dumbbell exercises for your shoulders


Remember, rest in between sets, perform each rep with perfect form, and use a weight that is both challenging and safe.


Health & wellness


Performing a shoulder workout with dumbbells is fairly straightforward. Unlike back exercises, there are a number of ways to build shoulders with dumbbells. The exercises you can do at home are varied, and target each part of the deltoid (front, rear, and side).

Neutral Grip Push Press

This exercise is ideal for using at home, or in a crowded gym. It takes up very little space, only requires a set of hex dumbbells, and can burn a lot of calories. Stand upright with a dumbbell in each hand resting at shoulder height. Use a neutral grip so that your palms are facing each other. The feet should be shoulder width apart. Bend the knees slightly, and then drive the dumbbells straight up in the air as you straighten your legs. Pause at the top, and then return the dumbbells to the starting position. The push press allows to lift a heavier weight as it incorporates lower body into the movement, creating momentum. It also works the whole body, so It is possible to burn more calories.

Bent Over Rear Delt Flyes

The rear delts are situated at the back of your shoulder and are crucial for good posture and injury prevention. The bent over rear delt fly is a great way to protect you against muscle imbalance, and it can really help to improve stability in your other exercises. Hold a light dumbbell in each hand, place the feet shoulder width apart and then bend your knees. Push the chest out and pull the shoulder blades together. Then bow forward until the chest is at a 45 degree angle to the floor. Hold the dumbbells with slightly bent arms, so that they are hanging below your chest. Then, with arms still bent, pull arms apart stopping once you feel a stretch at the back of your shoulder. Pause, and then return your arms to the starting position.

Dumbbell Shoulder Press

The dumbbell shoulder press is one of the most effective shoulder exercises around. You can perform it either standing upright or seated on a bench. For this description, we will focus on the seated version (the upright version is almost identical to the push press, but without the bent knees). Sit on a bench with a dumbbell resting on each knee, raise the knee up and use the momentum to help raise the dumbbell to shoulder height. Bring your elbows out sideways with your palms facing forward (while holding the dumbbells tight). This is your starting position. Take a deep breath and then (while breathing out) drive the dumbbells up in the air and in an arc so that they finish together directly above the head. Pause, and then lower weights back down to shoulder height.

Lateral raises

The dumbbell lateral raise is an excellent choice for strengthening the lateral deltoid. As with the bent over rear delt flyes, use a light weight and focus on technique. Stand upright with a set of hex dumbbells, one in each hand. Push the chest out and pull the shoulder blades together. Hold the weights by your side. Take a deep breath and then raise the dumbbells sideways until they are parallel to the ground. You should resemble a capital T at this point. Pause, and then slowly lower the weights back down.


In this page we have outlined what we believe to be the best dumbbell exercises for your shoulders, perfect to tone up, burn calories and achieve goals like to get back in shape after the vacations. If you use all of these in your workouts you will see some amazing improvements in your upper body strength. Giving you toned arms, a great calorie-burning workout, and a reduced risk of injury. [bottles can be a solution to dumbbells.]


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