31 Dumbbell Shoulder Exercises
Every Dumbbell Shoulder exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
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Workout 1
Workout 2
Top 10
- 1
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateDumbbell - 2
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerDumbbell - 3
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerDumbbell - 4
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerDumbbell - 5
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerDumbbell - 6
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedDumbbellIncline Bench - 7
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerDumbbell - 8
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedDumbbell - 9
Dumbbell Around The World
This exercise works your shoulders through a wide range of motion to boost both stability and flexibility.
AdvancedDumbbell - 10
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedDumbbell
Ranked 11–31
- 11
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedDumbbell - 12
Dumbbell Shrug
It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!
AdvancedDumbbell - 13
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedDumbbell - 14
Incline Dumbbell Y Raise
This Y-raise targets your upper back and shoulders.
AdvancedDumbbellIncline Bench - 15
Ski Row
This full-body exercise works your shoulders, back, and legs.
AdvancedDumbbellIncline Bench - 16
Dumbbell Cuban Press
This press variation strengthens your rotator cuff and shoulders.
AdvancedDumbbell - 17
Dumbbell External Rotation
This exercise strengthens your rotator cuff to help prevent shoulder injuries.
AdvancedDumbbell - 18
Dumbbell Push Jerk
This is a full-body power shoulder exercise using a dumbbell.
AdvancedDumbbell - 19
Dumbbell Reverse Raise
This basic move strengthens your rear delts and upper back.
AdvancedDumbbell - 20
Dumbbell Standing Front and Lateral Raise
This raise targets both the front and side at the same time.
AdvancedDumbbell - 21
Dumbbell W Press
This press variation works both the front and side of your shoulders.
AdvancedDumbbell - 22
Hip Hugger
This exercise works both your delts and upper traps to define your shoulders and upper chest.
AdvancedDumbbell - 23
Lu Raise
Lift the plate overhead to work your shoulders and upper back.
AdvancedDumbbell - 24
One Arm Dumbbell Overhead Press
This press targets one shoulder to boost balance and stability.
AdvancedDumbbell - 25
Poliquin Lateral Raise
This lateral raise variation targets your side delts by moving your arms slightly behind you.
AdvancedDumbbell - 26
Seated Bent Over Lateral Raise
Targets the rear delts while seated
AdvancedDumbbellFlat Bench - 27
Shoulder to Shoulder Press
This is a full-body shoulder exercise where you press the weight from one shoulder to the other.
AdvancedDumbbell - 28
Super Rom Lateral Raise
This exercise hits your side delts with a bigger range of motion than a regular lateral raise.
AdvancedDumbbell - 29
One Arm Dumbbell Bent Over Lateral Raise
This move strengthens your rear delts and upper back.
AdvancedDumbbell - 30
One Arm Dumbbell Front Raise
This is a front raise that isolates the front of your shoulder.
AdvancedDumbbell - 31
Standing Dumbbell Shoulder Press
This standing shoulder press works your delts and core.
AdvancedDumbbell
