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Exercises

Dumbbell shoulder exercises

Dumbbell shoulder exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

44 moves44 with 3D demosBeginner 19Intermediate 24Advanced 1

Beginner dumbbell shoulder exercises 19

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellDumbbell shoulder-blade punch demonstrated on the 3D figure3D demoDumbbell shoulder-blade punchBeginner · A dumbbell + A bench or boxFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbellIncline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxLateral raise to front raise demonstrated on the 3D figure3D demoLateral raise to front raiseBeginner · A dumbbellOne-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or boxScaption raise demonstrated on the 3D figure3D demoScaption raiseBeginner · A dumbbellSeated dumbbell lateral raise demonstrated on the 3D figure3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or boxSide-lying external rotation demonstrated on the 3D figure3D demoSide-lying external rotationBeginner · A dumbbellAlternating Deltoid Raise demonstrated on the 3D figure3D demoAlternating Deltoid RaiseBeginner · A dumbbellBent Over Dumbbell Rear Delt Raise With Head On Bench demonstrated on the 3D figure3D demoBent Over Dumbbell Rear Delt Raise With Head On BenchBeginner · A dumbbell + A bench or box

Intermediate dumbbell shoulder exercises 24

Bent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDumbbell upright row demonstrated on the 3D figure3D demoDumbbell upright rowIntermediate · A dumbbellIncline bench pull (45-degree incline row) demonstrated on the 3D figure3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or boxIncline dumbbell fly demonstrated on the 3D figure3D demoIncline dumbbell flyIntermediate · A dumbbell + A bench or boxIncline dumbbell fly with a twist demonstrated on the 3D figure3D demoIncline dumbbell fly with a twistIntermediate · A dumbbell + A bench or boxIncline reverse fly with external rotation demonstrated on the 3D figure3D demoIncline reverse fly with external rotationIntermediate · A dumbbell + A bench or boxOne-arm dumbbell shoulder press demonstrated on the 3D figure3D demoOne-arm dumbbell shoulder pressIntermediate · A dumbbellOverhead carry (waiter's walk) demonstrated on the 3D figure3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + A kettlebellSeated bent-over rear delt raise demonstrated on the 3D figure3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or boxSeated dumbbell shoulder press demonstrated on the 3D figure3D demoSeated dumbbell shoulder pressIntermediate · A dumbbell + A bench or boxStanding alternating dumbbell press demonstrated on the 3D figure3D demoStanding alternating dumbbell pressIntermediate · A dumbbell

Advanced dumbbell shoulder exercises 1

Turkish get-up demonstrated on the 3D figure3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

Workouts that use them

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Questions people ask

What are good dumbbell shoulder exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Dumbbell lateral raise, Dumbbell shoulder-blade punch. There are 19 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.