10 Best Dumbbell Shoulder Workouts You Can Do at Home

Shoulder workouts are an important part of any fitness routine, as they are one of the most visible and functional muscle groups in the upper body.

Strong shoulders not only make you look better, but they are also important for many everyday activities, like lifting and carrying heavy objects, pushing and pulling, and reaching overhead.

It is often assumed that people need a gym or expensive equipment to build their shoulder muscles, but this is not always the case. You can build a stronger shoulder at home with just dumbbells.

Dumbbells are a versatile and effective tool that can be used for a variety of shoulder exercises, and can easily be done in the comfort of your own home.

In this blog, we will explore some of the best dumbbell shoulder workouts that you can do at home, along with tips for proper form and variations to keep your workouts challenging and effective.

Shoulder Anatomy

Shoulder exercises refer to resistance exercises that target the deltoid muscle.

The deltoids are made up of three parts: the anterior (front), lateral (side), and posterior (rear) deltoids.

The anterior deltoid is responsible for shoulder flexion (lifting the arm forward) and is active during exercises such as shoulder presses and front raises.

The lateral deltoid is responsible for shoulder abduction and is active during exercises such as lateral raises.

The rear deltoid is responsible for shoulder extension (lifting the arm behind the body) and is active during exercises such as bent over lateral raises and reverse flys.

10 Dumbbell Shoulder Exercises That Build Muscle at Home

Exercises using dumbbells are ideal for beginners and can be easily included in home workouts, since they are among the most easily available free weights.

1. Standing Dumbbell Shoulder press

The standing dumbbell Shoulder Press is a classic exercise that targets the deltoids, the muscles located in the shoulder.

It is a great exercise for building strength and mass in the shoulders, as well as improving posture.

Best variations of dumbbell shoulder press that you can also try at home.

• Seated DB Shoulder Press
• One Arm Shoulder Press
• Alternate Dumbbell Shoulder Press

How To Do It

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
2. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.
3. Engage your core and push the dumbbells straight up overhead, until your arms are fully extended.
4. Hold the position for a second or two, and then slowly lower the dumbbells back down to shoulder height.
5. Repeat for the desired number of reps.

Tips

• Avoid arching your back or leaning too far back as you lift the dumbbells.
• Keep a controlled motion and avoid jerks.

2. Arnold Shoulder Press

The Arnold dumbbell shoulder press is a great exercise for building shoulders at home.

Arnold’s press stands out from the crowd when it comes to the best dumbbell exercise for shoulder muscles with the best range of motion.

How To Do Dumbbell Arnold Shoulder Press

1. Stand straight, holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you.
2. Now press the dumbbells overhead just like dumbbell presses, but twisting them so that palms face forwards at the top of the movement.
3. Now lower the dumbbells in a reverse movement.
4. Repeat the desired number of reps.

Tips

• Inhale when you lower the weight and exhale when you lift.
• Keep a controlled motion and avoid jerky movements.
• Don’t lock out your elbows at the top of the movement,

3. Dumbbell Front Raise

The dumbbell front raise is an effective exercise for targeting the anterior deltoids, the front portion of the shoulder muscles.

This exercise can help to strengthen and sculpt the shoulders and improve posture.

The best ways to do dumbbell shoulder presses at home are:

• Alternate Dumbbell front raise
• Two Arm single dumbbell Front Raise

How To Do It

1. Hold a pair of dumbbells while standing with your feet hip-width apart.
2. Keep your arms straight and raise the dumbbells in front of you until they reach shoulder height.
3. Then, pause for a moment and then lower the dumbbells back to the starting position.
4. Repeat for the desired number of reps.

Tips

• Keep a controlled motion and avoid jerky movements.
• Avoid arching of the lower back.

4. Dumbbell Lateral Raise

The lateral raise is a popular exercise that primarily targets the side deltoids, which are the outermost part of the shoulder muscles.

Although, the side lateral raise primarily targets the lateral head of the deltoid (although it also engages the anterior and posterior heads to a lesser extent).

Other Variations:

• Seated dumbbell lateral raise
• Leaning dumbbell lateral raise
• Incline dumbbell lateral raise
• Single arm dumbbell lateral raise

How To Do It

1. Stand with your feet hip-width apart and hold a pair of dumbbells at your sides.
2. Keeping your arms slightly bent, slowly raise the dumbbells out to the sides until they reach shoulder height.
3. Pause for a moment, and then lower the dumbbells back to the starting position.
4. Repeat for the desired number of reps.

Tips

• Don’t lift the dumbbells higher than shoulder height.
• Use a weight that is challenging but manageable.
• Keep your core tight and your back straight throughout the movement.

5. Bent Over Lateral Raise

The bent over lateral raise is a strength training exercise that works the muscles in your shoulders, especially the rear deltoid muscles.

The movement is done by holding a weight in each hand and bending forward at the waist. Then, you raise your arms out to the side until they are in line with your Then, you raise your arms out to the side until they are level with your shoulders.

Try Different Variations at home:

• One arm bent over lateral raise
• Standing bent over lateral raise

Know More: Bent Over Lateral Raise: Muscle Worked, Benefits, Alternate

How To Do It

1. Bend forward at the waist, keeping your back straight and your knees slightly bent.
2. Hold a pair of dumbbells with your palms facing each other and let your arms hang down to the floor.
3. Slowly raise the dumbbells until they reach shoulder height.
4. Then, pause for a moment and then lower the dumbbells back to the starting position..
5. Repeat for the desired number of reps.

Tips

• Keep your back straight throughout the movement, avoiding any rounding or hunching of the shoulders.
• Avoid swinging the dumbbells or using momentum to lift them.

6. Dumbbell Upright Row

The dumbbell upright row is a multijoint exercise that targets the deltoids, trapezius, and biceps muscles.

Upright rows can be done with both narrow and wider grips. 

The narrow grip focuses on the trapezius, and the wider grip focuses on the entire shoulder girdle.

Read More: Upright Row: Muscle Worked, Form, Benefits, Variations

How To Do It

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. Let your arms hang straight down in front of your body.
3. Pull the dumbbells up towards your chin, leading with your elbows.
4. Your elbows should remain higher than your forearms throughout the movement.
5. Keep the dumbbells close to your body as you lift them, stopping when they are level with your chin.
6. Hold the position for a second or two, and then slowly lower the dumbbells back down to the starting position.
7. Repeat for the desired number of reps

Tips

• Make sure your core is tight and your back is straight throughout the movement.
• Avoid using momentum to lift the dumbbells, as this can put undue strain on your joints.
• Use a weight that is both challenging and manageable.

7. Dumbbell Shrugs

Dumbbell Shrugs are a simple exercise that target the upper trap and middle trapezius muscles, which are the large muscles in the upper back and shoulders.

If you are a beginner, you should start with light dumbbells and then gradually increase the weight.

Read More: Shrug Exercise: Benefits, Variations, Muscles Used, Tips

How To Do It

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Keep your arms straight and raise your shoulders straight up, lifting the weights as high as you can.
3. At the top of the movement, pause briefly and then lower the weights back to your sides.
4. Repeat the movement for the desired number of repetitions.

Tips

• Try not to move anything but your shoulders.
• Inhale when you lower the weight and exhale when you lift.
• Adding a pause at the top of the movement can help to enhance the mind-muscle connection.
• Limit momentum and excessive jerking or bouncing of the weight.

8. Lying Dumbbell Y Raise

The lying dumbbell Y raise is an exercise that targets the muscles in the upper back and shoulders, including the posterior deltoids, rhomboids, and traps.

How To Do It

1. Lie face down on a flat bench with your arms hanging straight down towards the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keeping your arms straight, lift the dumbbells up and out to the sides of your body, forming a “Y” shape.
3. Your arms should be at a 45-degree angle to your body.
4. Squeeze your shoulder blades together at the top of the movement, and hold for a second or two.
5. Slowly lower the dumbbells back down to the starting position.
6. Repeat for the desired number of reps.

Tips

• Keep your neck in a neutral position.
• Avoid lifting the dumbbells too high, as this can put undue stress on your shoulders.

9. Renegade Row

The renegade row is also known as a plank row that help to target the upper back, shoulder and core.

The renegade row is a multitasking exercise that tones your upper body and works your core, while also testing your balance and stability.

How To Do It

1. Place two dumbbells on the floor about shoulder-width apart. Start in the top position of a push-up position with your hands on the weights.
2. Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to the torso, abs tight, and hips in one line.
3. Hold for one second at the top and return the weight slowly to the starting position to repeat on the other side.
4. Complete the desired number of repetitions.

Tips

• Keep your body in a straight line from your shoulders to your ankles as you row the weight.
• Move the weight in a smooth, controlled motion.
• You should do the same number of reps for each side.

10. Side-Lying Rear Fly

You can add single-arm exercises when doing a shoulder workout with a dumbbell at home to correct potential imbalances.

The side-lying rear delt fly is an upper back exercise used to target the rear delts and rhomboids.

It is a great unilateral exercise used to target a smaller and often lagging muscle group.

Instead of lying on the floor, you can lie on a bench.

How To Do It

1. Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip.
2. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it becomes almost vertical. Hold for a count of two.
3. Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
4. Repeat for the desired number of repetitions.
5. Repeat the exercise on your opposite side with your right arm.

Tips

• Do not allow the dumbbell to touch the floor.
• Keep the abs braced, and don’t arch the back at the top of the movement.
• Allow the arms to move freely, but don’t lock out the elbows.

Training Volume For Shoulder Workout

Although the number of sets and reps will be determined based on your fitness journey, here is a good starting point.

Sets

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

Reps

The best rep ranges and loads to work with.

• For Endurance: 12–15 reps, with a moderately light amount of resistance.
• For Strength: 4–8 reps, with a heavier amount of resistance.
• For muscle hypertrophy: 8–12 reps, with a moderate to heavy amount of resistance.

At Home Dumbbell Shoulder Workout For Beginners

Here’s a sample shoulder workout plan that you can do at home with dumbbells:

Exercise	Sets	Reps
Shoulder Dumbbell Press	3	8-12
Dumbbell Lateral Raise	3	8-12
Dumbbell Front Raise	3	8-12
Upright Row	3	8-12

FAQs

How many dumbbell shoulder exercises should i do

A full shoulder dumbbell workout may include 3–5 exercises, with 3–4 sets of 8–12 reps for each exercise.

However, this can vary depending on your individual needs, preferences, and fitness level.

It’s important to focus on quality over quantity, and to choose exercises that target all areas of the shoulder, including the front, side, and rear deltoids, as well as the upper back and traps.

how often should you do dumbbell shoulder workouts

You should aim to work your shoulder muscles 1-2 times per week, with at least one day of rest between workouts to allow for recovery.

If you’re new to weight training, start with one workout per week and gradually increase the frequency as you get stronger and more comfortable with the exercises.

Are dumbbells easier on shoulders

• Dumbbells can be easier on the shoulders compared to barbells or machines because they allow for more freedom of movement
• Dumbbells allow you to perform exercises in a more natural range of motion.

Benefits of working out with dumbbells at home

• It lets you train unilaterally, which improves core stability and muscle imbalances.
• For people who don’t have a lot of space to exercise, dumbbell workouts are great.
• Dumbbell exercises allow you to exercise whenever you want without having to worry about having to commute to the gym.
• Dumbbells give you more control over your movements
• The use of dumbbell shoulder exercises helps to strengthen the deltoids and improve shoulder health and stability.

Can you get a good workout with just dumbbells?

Yes, you can get a good workout with just dumbbells. With the right exercises and proper form, you can work on all areas of the shoulder with just a pair of dumbbells.

Dumbbells can be used for both compound and isolation exercises, allowing you to work multiple muscle groups at once or focus on specific areas for a more targeted workout.

Takeaways

At home dumbbell shoulder workouts help you build strong, functional shoulders that look good and work well in everyday activities.

There are a lot of exercises you can do at home with just a pair of dumbbells, so you don’t need a gym membership or expensive equipment.

If you follow a proper form and workout routine, you can achieve your shoulder fitness goals and improve your overall strength and fitness.

Don’t be afraid to experiment with different variations to keep your workouts fresh and challenging, try out some of the exercises outlined in this blog.

10 Best DUMBBELL SHOULDER EXERCISES You Need For Sculpted Shoulders