12 Best Dumbbell Exercises For Shoulders




To build robust shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job. While barbell moves often require a spotter, and most machines fix your movement in one plane of motion, dumbbells require all your stabiliser muscles to work, force your core to hold everything together and offer plenty of versatility with every exercise.

 
This three-part shoulder complex from trainer Tom Dyer puts dumbbells to good use in targeting all three heads of your deltoids, helping you increase and maintain tension on the muscles, starting with the weaker rear deltoids and finishing by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of.


 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
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  • 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


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  • 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.

houlder Press



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  • 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
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    • 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

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    • 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

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    • 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

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    • 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

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    • 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

    Reverse flye


    Dyer says “The rear deltoids are the weakest muscles in the shoulders so it’s best to start with them when you’ve got the most energy. Aim to hold the top of the lift for a second before lowering.”
    Holding a dumbbell in each hand, bend your knees slightly and lean forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder blades retracted. With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.

    Arnold press


    Dyer says “By now your shoulders should be screaming. Finish off with the Arnold press, a move pioneered by the Austrian Oak during his bodybuilding days. It uses all three heads of the deltoids so even when you’re tiring you can work all the muscles of the shoulder harder for the biggest growth and strength gains.”
    Curl the dumbbells up and bring them in front of you so your palms face you. Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards. Reverse the movement so that the weights are in front of your chest again. That’s one rep.

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