10 Dumbbell Shoulder Exercises – Create a Full Shoulder DB Workout

man doing dumbbell shoulder pressWhen you only have access to dumbbells, you might think you’re missing out on muscle-building opportunities, but you’re not.

The fact is you can do a ton of exercises with only dumbbells, and the same goes for shoulder exercises.

Here’s a good list of dumbbell shoulder exercises.  Please note that you don’t want to do all of these in one workout.  Pick and choose 3 to 5 exercises.  The best approach is choosing a variety of exercises that workout all parts of your deltoids – side, rear and front.  You also want to include at least one power movement (an overhead press).

10 Dumbbell Shoulder Exercises

1.  Dumbbell Military Press

Dumbbell Military Press

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Sit upright holding dumbbells at shoulder height with your elbows bent and your palms facing forward.

2 – Press the dumbbells overhead, extending your arms fully.

• Keep your back flat and remain upright throughout the movement.

Equipment Sub: Barbells

NOTE:  You can do this exercise standing up also.

2.  Arnold Press

Arnold Presses with Dumbbells

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding dumbbells at shoulder height with your elbows bent and your palms facing back.

2 – Press the dumbbells overhead, extending your arms fully and turning at the wrists to finish with palms facing out.

• Keep your back flat and remain upright throughout the movement.

NOTE: You can do these alternating – one arm up then the other.

VIDEO INSTRUCTION FOR ARNOLD PRESSES

3. 90-Degree Lateral Raise

90 Degree Lateral Shoulder Raise

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding the dumbbells out in front with your elbows bent at 90 degrees.

2 – Raise your arms up and outward to the sides to shoulder height, keeping your elbows bent throughout.

4. Atlas Press

Atlas Press

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding one dumbbell in both hands at one shoulder with your elbows bent.

2 – Press the dumbbell overhead, extending your arms fully.

3 – Lower the dumbbell down to the other side to shoulder height.

• Repeat pressing the dumbbell up and over back to the start position and continue switching from side to side each rep.

5. Front Raise Swimming

Front Raise Swimming Dumbbell Lifts

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

• Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in.

1 – Raise one dumbbell straight up overhead in front and the other straight back behind with both arms straight.

2 – Switch sides, lowering one dumbbell down and back while raising the other up in front.

6. Front to Lateral Dumbbell Raises

Front to Lateral Raises

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding the dumbbells in front with your arms straight and palms facing back.

2 – Raise the dumbbells up in front to shoulder height keeping your arms straight.

3 – Open your arms outward to the sides at shoulder height.

• Lower the dumbbells back down to your thighs, keeping your back flat and arms straight throughout.

SUB: Plates

7. Rear Deltoid Dumbbell Row

Rear Deltoid Rows

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Lie face down on an incline bench holding dumbbells at your sides, arms straight and palms facing in.

2 – Lift the dumbbells up and outward to shoulder height, keeping your arms straight.

• Lower the dumbbells back down to the start position again with your arms straight.

Equipment Sub: Plates

8. Renegade Rear Deltoid Raises

Renegade Rear Delt Rows

Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Start in the upper position of a push up with your hands on dumbbells.

2 – Raise one dumbbell up and outward to shoulder height, keeping your arm straight and back flat.

• Lower the dumbbell back to the start position and repeat on the other side.

9. Scaption Raises

Scaption DB Raises
Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding the dumbbells at your thighs with your arms straight and palms facing back.

2 – Raise the dumbbells up and out in front to shoulder height at a 45 degree angle, keeping your arms straight.

• The movement is half way between a front raise and a lateral raise.

Equipment Sub: Plates

10. Upright Rows with Dumbbells

Upright Rows with Dumbbells
Source: http://workoutbuilder.fitness-baron.com/

INSTRUCTIONS:

1 – Stand upright holding the dumbbells at your thighs with your arms straight and palms facing back.

2 – Raise the dumbbells up to just below your chin, keeping your elbows above your hands.

• Keep the dumbbells close to your body.

Equipment Sub: Barbell, Plate

VIDEO INSTRUCTION FOR UPRIGHT DUMBBELL ROWS


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