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10 Shoulder Workouts With Dumbbells At Home: Which Ones To Do And How?


Regular shoulder exercises are much more than only a much-needed part of a balanced workout schedule[1]. They also aid you in getting closer to your always-desired coveted V-shape.

Making your delts strong does add definition to your general body while also creating the appearance of a much smaller waist. In addition, researchers[2] have found several benefits of this exercise. For example, shoulder exercises reduce the risk of dislocations and improve discomfort.

When it is said and done, you only want a better-looking body. That should be enough reason to begin your workout journey.

Should shoulder muscles be a new addition to your workout routine, you might notice that they develop much more quickly than the rest of the body.

However, this is not to say that shoulder exercises are simple. Many gym-goers dread shoulder day as the workout could be pretty intense, assuming you are doing it correctly.

In this article, we will be looking at what shoulder muscles are and ten shoulder workouts using dumbbells that you could do in the comfort of your home.

10 Shoulder Workouts With Dumbbells At Home

  1. Push Press

    Alternate between executing eight to sixteen reps over 35 seconds and holding the dumbbells above for 35 seconds during the working time.

    Lower yourself into a quarter squat. Hold the weights at your shoulders.

    Then press the weights aloft while pushing up through your heels. After that, slowly drop them.

    As the hold is the most challenging component of the motion, choose a weight that allows you to execute it quickly.

    Keep your glutes braced and your stomach firm during the hold to keep your lower back safe and aligned.

  2. Lateral Raise

    The dumbbell side lateral raise targets the lateral head. It is located on the side of the shoulders.

    This is the muscle that has the greatest impact on the appearance of shoulder size.

    Shoulder abduction, which is extending the arm away from the body, is the best approach to building this muscle.

    For increased reps, this exercise could be done with a light to medium weight.

    With large weights, it is a difficult exercise to complete. Therefore, focus on muscle growth rather than maxing out on a heavy load.

    You might practice this shoulder exercise standing or seated.

    The advantage of doing it seated is that it eliminates the need for lower back support, which forces the shoulders to work harder.

    Begin with the weights at your sides, then slightly elevate them to the sides.

    Make sure to maintain your thumbs pointed slightly downwards and in line with your torso.

    For keeping the strain on your delts, stop shy of shoulder level.

  3. Front Raise

    The dumbbell front raise is an excellent way to bulk up your shoulders.

    It is a shoulder isolation exercise that focuses on the front head of the shoulder.

    As greater load is focused on a specific portion of the body with isolation exercises, you might need to utilize lower weights.

    As you are using a smaller weight, you could do more reps, ranging anywhere from 15 to 30.

    Momentum or swinging is something to avoid.

    Each rep must be controlled, and the work must be done with the shoulder muscles engaged.

    Shift your attention to your front delts. Then steadily raise the weights to below eye level, starting with the weights in front of you.

    Pause at the top, then carefully drop the weights while maintaining control.

  4. Shoulder Press

    One of the best workouts for increasing shoulder strength and mass is the dumbbell shoulder press.

    It works numerous muscles at the same time, which allows you to lift a lot of weight.

    It primarily focuses on the triceps and anterior deltoids. You might do the dumbbell shoulder press standing or seated.

    As it isolates the shoulders and removes any support from the lower back and legs, the sitting version is better for growing shoulder mass.

    For muscle building, the most typical rep range is 10 to 15 reps.

  5. Seated Dumbbell Press

    It is time for a seated dumbbell press. Therefore, re-rack your barbell and grab a pair of dumbbells.

    As it isolates the shoulder action, this exercise is done sitting down.

    Sit on the bench and use an overhand grip to hold two dumbbells at shoulder height.

    Then raise the weights until your arms are fully extended above your head. Steadily return to the starting position.

  6. 3-Way Shoulder Raise

    With dumbbells in each hand, stand with your feet shoulder-width apart.

    Lift weights to shoulder height laterally, maintaining your arms straight.

    With the weights at your sides, pause for a moment before bringing them in front of you, keeping your arms straight.

    Continue until the dumbbells are almost touching in the middle, then lift the dumbbells overhead while keeping your arms straight.

    To return to the starting position, reverse the pattern, returning from overhead to the center, then out to the sides, and finally bringing the dumbbells back down to the start.

    That counts as one rep.

  7. Shoulder Shrugs

    If you want to strengthen your traps and neck, dumbbell shrugs are the way to go.

    Dumbbell shrugs are simple to do, though technique and proper form are crucial.

    Choosing an overly heavy weight is a common mistake committed during this workout.

    Another typical blunder is to overlook one of the most crucial parts of training, which is a full range of motion.

    Dumbbell shrugs could be trained in a wide rep range, which ranges from 5 to 16 repetitions.

    With your palms facing inwards, hold a dumbbell in each hand at your side.

    Raise your shoulders as high as you could, then return to the starting position.

  8. Two-Arm Upright Dumbbell Row

    In each hand, rest a dumbbell in front of your thigh.

    Then raise the dumbbells vertically until they are in line with your collarbone.

    Make sure that your elbow is pointed up. Return to the starting position with the dumbbell and repeat.

  9. Spellcaster

    Stand with your knees slightly bent and your legs wide apart. Hold a dumbbell in each of your hands.

    Raise both dumbbells to one side and raise them to shoulder height, as if you are drawing a circle from hip level.

    Swing the weights to the opposite side, lowering them to your hips before raising them. Carry on in this manner.

  10. Bent-Over Raise

    The posterior delts are located at the rear of the shoulder. These are targeted by the dumbbell bent-over raise exercise.

    This muscle, in comparison to the different components of the shoulder, is often underdeveloped in many persons.

    However, the posterior delts should not be overlooked if you desire sculpted shoulders with a lot of muscle mass.

    You could do this workout standing or seated.

    The dumbbell bent-over rise, as the side and front raise, might be done with a lighter weight and more reps.

    It is fairly unusual for this muscle to be underdeveloped. Therefore, do not be startled if you cannot lift much weight at first.

What Are Shoulder Muscles?

Intrinsic muscles and extrinsic muscles are the two types of muscles in your shoulders. The former begins above the clavicle, torso, and scapula, and connects to the humerus.

The latter begins at the torso and connects to the shoulder bones. You have a variety[3] of specialized muscles within each of these two groups.


Dumbbells are one of the most beneficial pieces of equipment for developing strong shoulders. They might be utilized to target every angle and muscle in the shoulder group during shoulder workouts.

Dumbbells are excellent for both gym training and home as they might be used for isolation and compound exercises. Shoulder development is going to be one of your top priorities if you are seeking to construct a muscular body.

Dumbbell shoulder exercises are one of the best strategies to gain considerable shoulder bulk and have dense full shoulders.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Content source: Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. Benefits of Physical Activity. Page last reviewed: April 27, 2022. Available from: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
  2. Ahmed Gaballah, Mohamed Zeyada, Adham Elgeidi, et al. Six-week physical rehabilitation protocol for anterior shoulder dislocation in athletes. J Exerc Rehabil. 2017 Jun; 13(3): 353–358. Published online 2017 Jun 30. doi: 10.12965/jer.1734976.488.
  3. RRDS Clinical Guide . Physical Fitness : A Guide for Individuals with Lower Limb Loss. Available from: https://www.rehab.research.va.gov/mono/lowerlimb/shoulders.pdf

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