Dumbbell Shoulder Exercises

44 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Medicine Ball

Side Lateral Raise

Dumbbell

Lateral deltoid

Dumbbell Shoulder Press

Dumbbell

Anterior deltoid

Seated Dumbbell Press

Arnold Dumbbell Press

Dumbbell One-Arm Shoulder Press

Dumbbell

Anterior deltoid

Dumbbell One-Arm Upright Row

See-Saw Press (Alternating Side Press)

Dumbbell

Anterior deltoid

Standing Alternating Dumbbell Press

Dumbbell

Anterior deltoid

Standing Dumbbell Press

Dumbbell

Anterior deltoid

Standing Palm-In One-Arm Dumbbell Press

Dumbbell

Anterior deltoid

Standing Palms-In Dumbbell Press

Dumbbell

Anterior deltoid

Alternating Deltoid Raise

Dumbbell

Lateral deltoidAnterior deltoid

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Dumbbell

Posterior deltoid

Dumbbell Incline Shoulder Raise

Dumbbell

Anterior deltoid

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell

Posterior deltoid

Dumbbell Lying Rear Lateral Raise

Front Incline Dumbbell Raise

Dumbbell

Anterior deltoid

Front Two-Dumbbell Raise

Dumbbell

Anterior deltoid

Lying One-Arm Lateral Raise

Dumbbell

Posterior deltoid

Lying Rear Delt Raise

Dumbbell

Posterior deltoid

One-Arm Incline Lateral Raise

Dumbbell

Lateral deltoid

One-Arm Side Laterals

Reverse Flyes With External Rotation

Dumbbell

Posterior deltoid

Seated Bent-Over Rear Delt Raise

Dumbbell

Posterior deltoid

Seated Side Lateral Raise

Dumbbell

Lateral deltoid

Side Laterals to Front Raise

Dumbbell

Lateral deltoidAnterior deltoid

Single Dumbbell Raise

Dumbbell

Anterior deltoid

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Seated Neutral-Grip Dumbbell Press

Dumbbell

Anterior deltoid

Single-Arm Dumbbell Overhead Carry

Dumbbell

Lateral deltoid

Full Can Lateral Raise

Dumbbell

Lateral deltoid

Incline Rear Delt Raise

Dumbbell

Posterior deltoid

Leaning Single-Arm Lateral Raise

Dumbbell

Lateral deltoid

Lying Dumbbell External Rotation

Dumbbell

Posterior deltoid

Programs with these exercises

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym