The 19 Best Dumbbell Exercises For Shoulder Ever !





Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius.

1-Palms-In Shoulder Press
2-Back Supported Palms-In Shoulder Press
3-Palms-In Alternated Shoulder Press
4-Seated Palms-In Alternated Shoulder Press
5-Shoulder Press
6-Seated Shoulder Press
7-Back Supported Shoulder Press
8-Lateral Raise
9-Bent-Over One-Arm Deltoid Raise
10-Seated Side Lateral Raise
11-Bent-Over Rear Deltoid Raise
12-Rear Deltoid Raise
13-Rear Deltoid Circle
14-Straight-Arm Front Deltoid Raise
15-Upright Row
16-Front Raise
17-Shoulder Shrug
18-Push Press
19-Crouched Rear Deltoid Row

Palms-In Shoulder Press

  • Stand up and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

  Back Supported Palms-In Shoulder Press

  • Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 Palms-In Alternated Shoulder Press

  • Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 Seated Palms-In Alternated Shoulder Press

  • Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.


  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                                Shoulder Press

  • Stand up and hold two dumbbells close to your shoulders, palms facing forward.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                            Seated Shoulder Press

  • Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

  Back Supported Shoulder Press

  • Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                                   Lateral Raise

  • Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other.
  • Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause.
  • Try to maintain the angles in your elbows still throughout.

 Bent-Over One-Arm Deltoid Raise

  • Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.
  • Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause.
  • Keep your back straight throughout.

                                                                         Seated Side Lateral Raise

  • Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.
  • Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Keep your back straight throughout.

 Bent-Over Rear Deltoid Raise

  • Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor.
  • Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
  • Maintain the same small arch in your elbows throughout.

                                                                             Rear Deltoid Raise

  • Lie down on a high bench (face down) and one dumbbell on each hand below your chest, arms slightly bent.
  • Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause.
  • Maintain the same small arch in your elbows throughout.

                                                                               Rear Deltoid Circle

  • Lie down on your chest on a bench and hold one dumbbell in each hand on each side of your hips, arms slightly arched.
  • Bring both dumbbells forward until you can see both at the same time and bring them backwards slowly after a short pause.
  • Maintain the same small arch in your elbows and keep both dumbbells at the same height from the floor throughout.

                                                                     Straight-Arm Front Deltoid Raise

  • Stand up and hold one dumbbell in each hand in front of your thighs.
  • Raise the dumbbells to your shoulder level and continue on to raising them up at arms’ length and lower them back down slowly after a pause.
  • Keep your arms extended throughout.

                                                                                    Upright Row

  • Stand up and hold one dumbbell in each hand in front of your thighs.
  • Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                                     Front Raise

  • Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
  • Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.
  • Keep your arms extended throughout.

                                                                                    Shoulder Shrug

  • Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
  • Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
  • Keep your arms extended throughout.

                                                                                     Push Press


  • Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees arched.
  • Push the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause.
  • Breathe out when pushing up and breathe in when lowering back.

                                                                        Crouched Rear Deltoid Row

  • Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards.
  • Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause.
  • Try to focus on only moving your arms during the exercise.
All Exercises 4-5 Sets/ 12-15 Reps/ 1 Min Rest Between Sets !!!