Dumbbell Exercises For Shoulders

 

 Shoulder Press

 

Stand up and hold two dumbbells near your shoulders, palms facing forward.

Lift the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Seated Shoulder Press

 

Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Back Supported Shoulder Press

 

Sit on a bench with a back support for you and hold two dumbbells at shoulder level, palms facing each other.

Lift the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Lateral Raise

 

Stand up and hold a dumbbell in each hand in front of your hips, palms facing each other.

Lift the dumbbells at your sides until your arms are almost parallel to the ground and lower back after a short break.

Try to keep your elbows angles still long.

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Bent-Over One-Arm Deltoid Raise

 

Bend down and hold a dumbbell in one hand between your legs, knees slightly bent.

Lift the dumbbells at your sides until your arm is parallel to the ground and lower back down slowly after a short pause.

Keep your back straight throughout.

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Seated Side Lateral Raise

 

Sit on one end of the bench and hold a dumbbell in each hand on the side of your body.

Raise both dumbbells side until your arms are parallel to the floor and lower back down slowly after a short pause.

Keep your back straight throughout.

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Bent-Over Rear Deltoid Raise

 

Sit on one end of the bench and lower your body to maintain a dumbbell in each hand just below the ground.

Raise both dumbbells at your sides until your arms are almost parallel to the ground and lower back down slowly after a short pause.

Maintain the same small arc in your elbows throughout.

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Rear Deltoid Raise

 

Lie on a bench high (face down) and a dumbbell in each hand below your chest, arms slightly bent.

Raise both dumbbells at your sides until your arms are almost parallel to the ground and lower back down slowly after a short pause.

Maintain the same small arc in your elbows throughout.

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Rear Deltoid Circle

 

Lie on your chest on a bench and hold a dumbbell in each hand on each side of your hips, arms slightly arched.

Bring both dumbbells forward until you can see both at the same time and bring them back slowly after a short pause.

Maintain the same small arc in the elbows and keep both dumbbells at the same height from the ground everywhere.

 

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Straight-Arm Front Deltoid Raise

 

Stand up and hold a dumbbell in each hand in front of your thighs.

Raise the dumbbells to your shoulders and continue to rise at arm's length and slowly lower them back down after a pause.

Keep your arms extended to all.

 

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Upright Row

 

Stand up and hold a dumbbell in each hand in front of your thighs.

Raise both dumbbells until your arms are parallel to the floor and lower back down slowly after a short pause.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Front Raise

 

Stand up and hold a dumbbell in each hand in front of your thighs, palms facing your body.

Lift the dumbbells forward and upward until your arms are almost parallel to the ground and lower back after a short break.

Keep your arms extended to all.

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Shoulder Shrug

 

Stand up and hold a dumbbell in each hand in front of your thighs, palms facing your body.

Lift the dumbbells up, shrugging his shoulders and lower back after a short break.

Keep your arms extended to all.

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Push Press

 

Stand up and hold two dumbbells above your shoulders, palms facing each other, knees arched.

Push the dumbbells up until your arms are close to locking and slowly lower down after a short pause.

Exhale pushing and breathe in when lowering back.

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Crouched Rear Deltoid Row

 

Crouch by bending your hips and knees and hold a dumbbell with both hands near your knees,
palms facing back.

Lift the dumbbells up until your elbows form a 90 degree angle and lower back after a short break.

Try to focus solely on moving the arm during exercise.

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Palms-In Shoulder Press

 

Stand up and hold two dumbbells at shoulder level, palms facing each other.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Back Supported Palms-In Shoulder Press

 

Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Palms-In Alternated Shoulder Press

 

Stand up and hold two dumbbells, one in the shoulder and top with your other arm outstretched,
palms facing each other.

Push one dumbbell up until your elbow is close to locking and lower it down after a short pause. Alternating hands.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Seated Palms-In Alternated Shoulder Press

 

Sit on a bench and hold two dumbbells, one in the shoulder and top with your other arm outstretched, palms facing each other.

Push one dumbbell up until your elbow is close to locking and lower it down after a short pause. Alternating hands.

Be careful not to crease the spine in an effort to help you raise the dumbbells.