Dumbbells are classified as free weights. This means they're not constrained with levers, pulleys, pinion arms or straps. This gives them freedom to be moved in multiple directions and in multiple planes. The shoulders are a major muscle group that can be completely worked by taking advantage of the range of motion that dumbbells offer.
Military Press
Military presses are commonly done with a barbell, but you can also do them with dumbbells. Sit on the edge of a bench and hold the dumbbells at shoulder height with your palms facing forward. Push the dumbbells above your head and toward each other. Stop when they are an inch apart and slowly lower them back to the starting point. Make sure you maintain a straight back throughout the exercise.
Shrugs
Shrugs focus on your trapezius muscles, located on the top of your collarbones. Stand with your feet shoulder-width apart and hold the dumbbells down at your sides with your palms facing in. Keep your arms straight and elevate your shoulders. Squeeze for a second and slowly lower the weights back down. Make sure you don't round your shoulders when you do this exercise.
Upright Rows
Upright rows are another trapezius exercise, and they also recruit your forearms and biceps. Stand with your feet shoulder-width apart and hold the weights down in front of your body with your palms facing your thighs. Keep the dumbbells close to your body as you lift them up to chest height. Slowly lower them back down and repeat. Imagine you're picking up a bucket of water by the handle.
Lateral Raises
Lateral raises emphasize the lateral deltoid muscles that are found on top of the shoulder joint. Stand with your feet shoulder-width apart and hold the dumbbells in front of your body with your palms facing each other. Keep your arms straight and lift the weights to your sides until they're parallel to the ground. Slowly lower the weights back to the front of your body and repeat. Don't let the dumbbells clang into each other when you lower them.
Front Raises
Front raises help develop the anterior deltoids, located on the front of the shoulders. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with your palms facing your body. Maintain this grip as you lift the weights straight up in front of your body in an arcing motion. Stop when your arms are past parallel, lower the weights back down and repeat.
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