Dumbbell Exercises for Shoulders

Palms-In Shoulder Press

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.