Dumbbell · Shoulders
There are 9 dumbbell exercises for the shoulders here: 4 compound movements and 5 isolation exercises, all beginner level. Good places to start: Arnold Dumbbell Press and Front Dumbbell Raises. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
BeginnerIntermediateAdvanced
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
