Dumbbell exercises are one of the best tools to use during a shoulder workout for growth while keeping them healthy and pain-free.
Here are the 9 best exercises to add to a shoulder workout with dumbbells:
- Best Overall: Seated Dumbbell Shoulder Press
- Best for All 3 Heads: Seated Dumbbell Arnold Press
- Best for Muscular Imbalances: Dumbbell Upright Row
- Best for Front Shoulder: Dumbbell Front Raise
- Best Range of Motion: Dumbbell Behind The Back Lateral Raise
- Best for Injury Prevention: Incline Bench Dumbbell W-Raise
- Best for Upper Back: Seated Dumbbell Face Pull
- Best for Stability: Bent Over Dumbbell Rear Delt Fly
- Best Compound Exercise: Dumbbell Single Arm Row
Check out my how-tos to avoid injury since shoulder issues are more common. As a strength and conditioning coach, I’ll share techniques, tips, and cues that I use with my clients.
Read on to learn how to do each exercise with professional tips, sets, reps, and the exact muscles worked with each exercise.
Table of Contents
1. Best Overall: Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is the best compound exercise to build bigger shoulders because you can lift heavier weights. I like the seated version because you can isolate the deltoids without stabilizing through your legs.
Muscles Worked: Anterior Deltoid, Tricep, Middle Trapezius, Lower Trapezius
How To
- Adjust a bench to 75-90° for back support
- Bring the dumbbells to shoulder height with palms facing away from you
- Push the weight overhead so the dumbbells touch at the top and your biceps are next to your ears
- Lower the weight to the starting position with your palms facing away from you for the entire rep
How To Program: 3-4 sets, 6-10 reps
Trainer Tip: If this bothers your shoulders, try a neutral grip. A neutral grip will not cause the scapular muscles to shorten as a pronated grip does, so it may be safer on your shoulder joint.
Check out the best exercises for a Full Shoulder Workout.
2. Best for All 3 Heads: Seated Dumbbell Arnold Press
The dumbbell Arnold press hits all 3 heads of the deltoid. The external rotation phase of this movement puts a greater stretch on all deltoid muscles to promote muscle growth.
Muscles Worked: Anterior Deltoid, Lateral Deltoid, Posterior Deltoid, Tricep, Middle Trapezius, Lower Trapezius
How To
- Adjust a bench to 75-90° for back support
- Bring the dumbbells to shoulder height with palms facing towards you. Screw your elbows in tight
- To press the dumbbells overhead, initiate the movement by rotating the dumbbells so your palms will now face away from you
- Finish the rep with the dumbbells touching at the top so your biceps are next to your ears
- Lower the weight down to the starting position. Rotate the dumbbells so your palms face towards you
How To Program: 3-4 sets, 8-12 reps
Trainer Tip: Keep your back flat against the bench so you don’t extend your spine. You will end up recruiting more chest muscles if you extend the spine.
Read on about the Best Overhead Press Variations.
3. Best for Muscular Imbalances: Dumbbell Upright Row
Dumbbell upright rows put your shoulders in an advantageous position to lift heavier weights. This is a good exercise if you have muscular imbalances between your right and left sides. With dumbbells, one side can't take over like a barbell.
Muscles Worked: Anterior Deltoid, Middle Deltoid, Middle Trapezius, Lower Trapezius, Bicep Brachii
How To
- Stand with your feet shoulder-width apart. Hold the dumbbells with your knuckles facing away from you at your waist
- Pull your shoulder back and brace your core
- Drive your elbows up so your hands reach the middle of your chest. Do not pull any higher
- Pause at the top for a count of 2
- Lower your hands to the starting position
How To Program: 3-4 sets, 10-12 reps
Trainer Tip: I tell my clients to pull with their elbows, not their hands. That way, you don’t engage your upper traps to shrug your shoulders.
4. Best for Front Shoulder: Dumbbell Front Raise
The dumbbell front raise is an isolation exercise for the front shoulder muscles. The front raise carries over to stronger push exercises, like a seated shoulder press.
Muscles Worked: Anterior Deltoid
How To
- Stand with your feet shoulder-width apart and hold the dumbbells with your palms facing toward you at your hips
- Keep a slight bend through your elbows as you lift the weights simultaneously
- Finish the rep at chest height, then slowly lower the weight to the start
How To Program: 2-3 sets, 10-12 reps
Trainer Tip: Use a weight that is not too heavy. You want to use your shoulders to lift the weight, not momentum.
5. Best Range of Motion: Dumbbell Behind The Back Lateral Raise
Behind the back lateral raises is a variation of traditional dumbbell lateral raises that I use with my clients for a better stimulus. There is a deeper range of motion and stretch through the deltoid head. You will feel a difference doing lateral raises this way!
Muscles Worked: Lateral Deltoid
How To
- Stand with your feet shoulder-width apart, dumbbells behind your lower back, and a slight forward bend through your torso
- Keep a slight bend through your elbows as you bring the dumbbells to the side to make a letter T
- Slowly return the weights to the starting position behind your back
How To Program: 2-3 sets, 12-15 reps
Trainer Tip: Lead the movement with your elbows, not your hands. Leading with your elbows will keep constant tension on the side delt during the entire range of motion.
Check out the 3 Best Cable Shoulder Workouts For Mass.
6. Best for Injury Prevention: Incline Bench Dumbbell W-Raise
The dumbbell w-raise is a must-do for healthy, pain-free shoulders. Strengthening your posterior shoulder with a w-raise will help improve other big pull lifts like rows.
Muscles Worked: Lateral Deltoid, Posterior Deltoid, Rotator Cuff Muscle Group
How To
- Lay prone on a 30° bench
- Bend your elbows at 90°, so your palms are facing each other
- Externally rotate your arms so you make a big letter W
- Squeeze your shoulder blades at the top, then return to the starting position
How To Program: 2-3 sets, 12-15 reps
Trainer Tip: Keep your hands wide at the top position. Your shoulders and elbows should be in a 90-90 position like Superman, ready to fly.
7. Best for Upper Back: Seated Dumbbell Face Pull
I program the dumbbell face pull into my athletes' routine during a power phase. This exercise directly correlates to upper back strength, so working on the rounded shoulder physique is also beneficial.
Muscles Worked: Posterior Deltoid, Rotator Cuff Muscle Group
How To
- Sit on a bench with your arms at your side and palms facing towards you
- In one powerful motion, rotate your arms to the top. Your elbows should be shoulder height, hands wide at face height, and palms facing away from you
- Control the weight to the starting position
How To Program: 3-5 sets, 4-8 reps
Trainer Tip: Every rep should be individual. Do not sacrifice quality by swinging the weight at the bottom with momentum. Every pull will be via your upper-back muscles.
8. Best for Stability: Bent Over Dumbbell Rear Delt Fly
The bent-over rear delt fly is a great option to add shoulder stability. Strengthening the posterior shoulder will create more stability, and this exercise isolates the posterior muscles.
Muscles Worked: Posterior Deltoid, Rhomboid, Middle Trapezius, Lower Trapezius
How To
- Adjust a bench to 45-60° and rest your forehead on the end of the bench. Hinge at the hips with knees bent and allow your arms to hang at your hips with palms facing each other
- Bring the dumbbells to the side, making a big letter T
- Squeeze your shoulder blades at the top, then slowly return to the starting position
How To Program: 3-4 sets, 10-15 reps
Trainer Tip: If this bothers your shoulders, point your thumbs away from each other. This will externally rotate your shoulder and may feel more comfortable through your shoulder joint.
9. Best Compound Exercise: Dumbbell Single Arm Row
A single-arm dumbbell row is one of the best dumbbell shoulder exercises because of how many muscles it hits. You can develop the rear shoulder, lats, and upper back muscles with a single arm row, making it a great option if you are short on time.
Muscles Worked: Rear Deltoid, Latissimus Dorsi, Rhomboid, Middle Trapezius, Lower Trapezius, Bicep Brachii
How To
- Stagger your stance, place the uninvolved arm on the dumbbell rack, and hold 1 dumbbell at your hips
- Drive your elbow to your ribcage, keeping it tight to your body
- Pause at the top for a second, then return to the starting position
How To Program: 3-4 sets, 8-12 reps
Trainer Tip: The most common mistake I see is shrugging the shoulders during a row. Keep your shoulders down and back, and drive the weight up with your elbow.
Read on about the Best Dumbbell Lat Exercises.
How To Create The Best Dumbbell Shoulder Workout
The best dumbbell shoulder workouts use a wide range of exercises to hit all 3 heads of the deltoid. Below, I will show you what an example strength day and hypertrophy day could look like.
Note: I use supersets with my clients for more strength and size, so I noted them with A, B, and C.
Dumbbell Shoulder Workout for Strength
- A1: Seated Dumbbell Shoulder Press 4 sets x 8 reps
- A2: Incline Bench Dumbbell W-Raise 4 sets x 10 reps
- B1: Dumbbell Upright Row 3 sets x 8 reps
- B2: Dumbbell Behind The Back Lateral Raise 3 sets x 10 reps
- B3: Seated Dumbbell Face Pull 3 sets x 6 reps
- C1: Dumbbell Single Arm Row 3 sets x 8 reps
- C2: Bent Over Dumbbell Rear Delt Fly 3 sets x 10 reps
Curious about how powerlifters train? Check out our guide on How Powerlifters Train Shoulders
Dumbbell Shoulder Workout for Size
- A1: Seated Dumbbell Arnold Press 4 sets x 10 reps
- A2: Dumbbell Front Raise 4 sets x 12 reps
- B1: Dumbbell Single Arm Row 4 sets x 12 reps
- B2: Dumbbell Behind The Back Lateral Raise 4 sets x 12 reps
- C1: Seated Dumbbell Shoulder Press 4 sets x 10 reps
- C2: Bent Over Dumbbell Rear Delt Fly 4 sets x 12 reps
Safety Tip: Include a few warm-up sets with lighter weights before your working sets so your muscles are primed and ready. The goal is to become stronger and keep your shoulders happy, so don’t jump right into your heaviest set.
Frequently Asked Questions
What Are The Benefits Of Training Shoulders With Dumbbells?
Training shoulders with dumbbells can improve your physique, increase shoulder strength, enhance posture, and help with bilateral muscular imbalances.
Do Shoulders Like High Reps?
Shoulders benefit from a mix of reps. Research suggests high reps (12-15) with lighter weights are effective for muscle endurance, while lower reps (6-10) with heavier weights optimize strength and size.
Are 3 Exercises for Shoulders Enough?
Yes, 3 exercises can be enough for shoulders if they target all deltoid heads. Include overhead press (heavy, 4-6 reps), lateral raises (moderate, 8-12 reps), and face pulls (light, 12-15 reps) for balanced development.
References
- Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International Journal of Environmental Research and Public Health. 2020 Aug 19;17(17):6015.
- McAllister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM. Effect of Grip Width on Electromyographic Activity During the Upright Row. The Journal of Strength & Conditioning Research [Internet]. 2013 Jan 1;27(1):181–7. Available from: https://journals.lww.com/nsca-jscr/Fulltext/2013/01000/Effect_of_Grip_Width_on_Electromyographic_Activity.25.aspx
About the Author
Jake Woodruff has an MS in Sports Medicine from the University of Pittsburgh. He is currently a strength and conditioning sports performance coach at a private Pittsburgh facility. He is a former college athlete and currently plays semi-pro soccer. You can connect with him on Instagram.
