Working your shoulders is essential for a stronger, more defined upper, and if you want to add serious strength or mass to your delts, all you need is a pair of dumbbells and a well-structured workout.
A good shoulder workout will include exercises that hit all three parts of the muscle (the front deltoid, middle deltoid and rear deltoid). Mathew Forzaglia, certified functional strength coach and founder of Forzag Fitness, has you covered with six of the best shoulder exercises that will strengthen all of your shoulder muscles.
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Tip
Start with 3 sets of 8 to 12 reps if you're adding any of these exercises to your upper-body workouts. Depending on how that feels — and the weights you have available — you can adjust your reps and sets from there.
1. Dumbbell Front Raise
- Begin either seated or standing, dumbbells in hand at your sides, palms facing down.
- Brace your core and raise the weights in front of your body to shoulder height.
- Lower the weights back to the starting position with control.
Tip
Alternate right and left if raising both dumbbells at the same time feels too difficult.
2. Dumbbell Lateral Raise
- Start standing with a dumbbell in each hand, holding the weights at your sides. Keep your back flat, knees slightly bent.
- Keeping your body stable and core braced, raise the weights out to the sides, palms facing down, until they reach shoulder height.
- Lower the weights slowly to the starting position.
Tip
To make this move more difficult, perform the exercise either seated or kneeling. This adjustment limits your ability to use momentum to raise and lower the weights, making the lateral raise more challenging.
3. Dumbbell Front and Side Raise
- Start standing tall with your feet hip-width apart, holding a dumbbell in each hand.
- Brace your core and raise both dumbbells out to your sides to shoulder height, palms facing down.
- Lower back down to the starting position with control.
- Raise both dumbbells in front of your body to shoulder height.
- Lower back down to the starting position with control.
- Continue alternating between a lateral and a front raise on each rep.
4. Dumbbell Shoulder Press
- Stand tall or sit with a flat back, feet planted.
- Hold a dumbbell in each hand, palms facing in.
- Bend your elbows to bring the weights above your shoulders. This is the starting position.
- On an exhale, brace your core and press both dumbbells overhead.
- Lower the weight back to the starting position with control and repeat from here.
Tip
With all shoulder exercises (especially barbell overhead presses), you want to avoid over-arching your back as you press the weight up. If you feel your lower back arching, use a lighter weight.
5. Dumbbell Scaption
- Start standing with a dumbbell in each hand, arms at your sides, palms facing in.
- Brace your core and lift the dumbbells in front of you at about a 45-degree angle until the weights are slightly above shoulder height.
- Lower the weights back down with control.
6. Dumbbell Rear Deltoid Raise
- Begin standing with feet hip-width apart, a dumbbell in each hand at your sides.
- Shoot your hips back, bending your knees softly, and lean your torso forward, keeping your back flat. Maintain this hip-hinge position throughout the exercise.
- Let the weights hang down toward the ground, palms facing in.
- Keeping your neck long, raise the weights out to your sides until they're in line with your shoulders.
- Lower the dumbbells back down with control.
7. Dumbbell Shrug
- Start standing tall with a dumbbell in each hand, palms facing in.
- On an exhale, shrug your shoulders up toward your ears, keeping your neck in line with your body.
- Lower your shoulders down and back slowly and with control.