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Guide · Shoulders · 7 min read

Shoulder workout with dumbbells

Seven dumbbell exercises that train the front, side and rear of your shoulders, with form cues and a 20-minute routine you can do at home.

Woman pressing dumbbells overhead

Why it works

Your shoulder has three parts: front, side and rear. Most people train the front a lot, through pressing and push-ups, and the rear too little, which can pull your posture forward. A balanced shoulder workout trains all three.

Strong, balanced shoulders make lifting overhead, carrying and reaching easier, and help keep the joint healthy.

Safety first

  • Warm up with arm circles and light presses first.
  • Use lighter weights for raises than for presses. Raises with heavy weights tend to turn into swings.
  • Keep your ribs down and do not arch your lower back when you press.
  • Stop if you feel pinching or sharp pain in the shoulder.

The 7 exercises

  1. 1

    Seated shoulder press

    Front & side shoulders
    1. Sit tall with dumbbells at shoulder height, palms forward.
    2. Press them overhead until your arms are almost straight.
    3. Lower slowly to shoulder height.
    How much
    3 sets of 8–12
    Easier
    Use lighter weights or press one arm at a time.
    Harder
    Stand up to press.
  2. 2

    Lateral raise

    Side shoulders
    1. Stand with dumbbells by your sides, elbows slightly bent.
    2. Raise your arms out to the sides to shoulder height.
    3. Lower slowly.
    How much
    3 sets of 10–15
    Easier
    Raise to just below shoulder height.
    Harder
    Pause at the top for 2 seconds.
  3. 3

    Front raise

    Front shoulders
    1. Hold the dumbbells in front of your thighs.
    2. Raise them in front of you to shoulder height.
    3. Lower slowly.
    How much
    2 sets of 10–12
    Easier
    Alternate arms.
    Harder
    Use one dumbbell held with both hands.
  4. 4

    Rear delt fly

    Rear shoulders & upper back
    1. Hinge forward with a flat back, dumbbells hanging below your chest.
    2. Raise your arms out to the sides, squeezing your shoulder blades.
    3. Lower slowly.
    How much
    3 sets of 12–15
    Easier
    Do it seated, leaning forward.
    Harder
    Pause at the top.
  5. 5

    Arnold press

    All three heads
    1. Hold dumbbells in front of your shoulders, palms facing you.
    2. Rotate your palms forward as you press overhead.
    3. Reverse the movement on the way down.
    How much
    2 sets of 8–10
    Easier
    Use lighter weights.
    Harder
    Lower over 3 seconds.
  6. 6

    Upright row (to chest height)

    Side shoulders & traps
    1. Hold dumbbells in front of your thighs.
    2. Lift them along your body to chest height, elbows leading.
    3. Lower slowly.
    How much
    2 sets of 10–12
    Easier
    Lift lower.
    Harder
    Pause at the top.
  7. 7

    Pike push-up

    Shoulders (no equipment)
    1. Start in a downward-dog position with hips high.
    2. Bend your elbows to lower your head towards the floor.
    3. Press back up.
    How much
    3 sets of 5–10
    Easier
    Do it with your hands on a sturdy chair.
    Harder
    Raise your feet on a step.

The routine

Rest 45–60 seconds between sets.

PartExercisesTime
Warm-upArm circles, band pull-aparts or light presses3 min
PressSeated shoulder press, Arnold press6 min
RaisesLateral raise, front raise, rear delt fly8 min
FinisherPike push-ups3 min

How often

Two shoulder sessions a week is plenty, with at least a day between them.

Progress by adding reps, then weight. On raises, add reps before adding weight.

Want a plan that does this for you?

Train at Home has 15 shoulder workouts, from Shoulder Starter (No Equipment) to Shoulder Strength and Advanced Dumbbell Shoulders.

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Frequently asked questions

What is the best shoulder exercise with dumbbells?

The shoulder press works the most muscle, but lateral raises and rear delt flies are needed to train the side and rear of the shoulder.

Can I train shoulders without weights?

Yes. Pike push-ups, regular push-ups and resistance band raises train your shoulders without dumbbells.

How heavy should my dumbbells be for shoulders?

Use a weight you can press 8–12 times with good form, and a lighter one for raises.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

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