9 exercises to build swole shoulders using just dumbbells

ActiveWorkouts9 exercises to build swole shoulders using just dumbbellsForget machines and barbells, addd serious size to your shoulders using the humble dumbbellWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Forget machines and barbells, addd serious size to your shoulders using the humble dumbbell

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Man performing shoulder press exercise with dumbbells

(Image credit: Getty Images)

Jump to category:Shoulder anatomyBenefitsDumbbell shoulder exercises

Training shoulders is almost as fun as training biceps because it can leave you with a good ol’pump and make the upper body look mighty, contributing to that superhero V-shape that we all want.

While there are a ton of great weight machines,barbellexercises (and even bodyweight exercises) out there that can help pack on size to your shoulders, today we’re going back to the classic and the humble dumbbell. Not only is apair of dumbbellsan accessible piece ofhome gym equipment, but your shoulders will get plenty of benefit from training with them too.

Whether you need exercises to add to your push day or just want to focus on your shoulders entirely, you can take your pick from our favourite dumbbell shoulder exercises below.

Shoulder anatomy

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A picture of the front and rear deltoid muscles

(Image credit: Getty Images)

There are three main portions of the shoulder muscle: the front, middle, and rear deltoids. If you want to add dimension to your shoulders you need to hit all three. So, before we jump into the exercises, here’s a brief breakdown of them:

Benefits of using dumbbells for shoulder exercises

Dumbbell shoulder exercises

1. Shoulder press

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Man doing dumbbell shoulder press

(Image credit: Shutterstock)

This is the most common exercise you’ll see people busting out on the gym floor. Although it predominantly works the front of your shoulders, it’s acompound moveand also works the triceps, upper back, and chest. Perform either standing or seated on a weight bench. However, note that for the former you will probably have to decrease your weight to do these properly and not use too much momentum from your lower body.

2. Arnold press

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Man performing Arnold press

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3. Alternating front raises

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man doing front raises with dumbbells

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4. Lateral raises

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Man performing Poliquin raises in his home

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Lateral raises are excellent for hitting the middle delt, which is the area that gives your shoulder that ‘capped look’ we’re all after. However, to reap its benefits you’ve got to do it properly. We’re talking slow, controlled reps, so that you really feel that contraction at the top of the movement and then lowering the dumbbells steadily. To do this, you’ll want to opt for a lighter weight, so best to leave your ego at the door for this one.

5. Chest supported rear delt flys

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A picture of someone performing rear delt flyes on a weight bench

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As the name states, this exercise hits the back of your shoulders, which, as a smaller muscle, can be harder to target with some other shoulder exercises. It will also hit your upper back muscles too. Rear delt flyes can be performed either standing in a hip hinge position, or sat down, but we suggest using an adjustableweight benchand setting it on an incline to support your chest. This will stop other muscles, like the lower back, from getting too involved. Keep the weight light and pause at the top.

6. Upright rows

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Man performing dumbbell upright row

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7. Incline Y raises

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Woman performing Y raises in gym

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Another one for the back of your shoulders and upper back. Don’t be surprised that you’ll be dropping the weight quite a bit with these, as they’re hard! Again, you can perform standing, but you may be inclined to start swinging with your body for extra momentum. We therefore suggest supporting your chest on an inclined bench instead for some extra stability which will help you hone in on those rear delts muscles.

8. Seesaw press

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A man performing seesaw shoulder press

(Image credit: Shutterstock)

The seesaw press is similar to an alternating shoulder press, but your hands are in a neutral grip (palms facing inwards) and you move the dumbbells interchangeably – so when one dumbbell is in the air the other is in front of the shoulder, then as you bring the dumbbell that’s in the air down, you move the other dumbbell upwards at the same time. It works the front deltoids mostly, as well as the triceps, traps and core. It’s more geared towards strength than hypertrophy, as using the arms interchangeably allows you to push more weight.

9. Shrugs

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A woman performing dumbbell shoulder shrugs

(Image credit: Shutterstock)

Ok, dumbbell shrugs don’t primarily target the shoulders, they actually target your traps, which is a large muscle that starts at the bottom of the neck and runs along the back of your shoulders and down your back. So, while it may not primarily target the deltoid muscles, it can certainly enhance their overall appearance and make them look more dimensional. It’s a great exercise for all abilities too, so beginners can take it on too. Just make sure you reach for a weight that you can actually shrug with proper form.

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Shoulder anatomy#

Benefits of using dumbbells for shoulder exercises#

Dumbbell shoulder exercises#

1. Shoulder press#

2. Arnold press#

3. Alternating front raises#

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4. Lateral raises#

5. Chest supported rear delt flys#

6. Upright rows#

7. Incline Y raises#

8. Seesaw press#

9. Shrugs#

Shoulder anatomy

Benefits of using dumbbells for shoulder exercises

Dumbbell shoulder exercises

1. Shoulder press

2. Arnold press

3. Alternating front raises

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4. Lateral raises

5. Chest supported rear delt flys

6. Upright rows

7. Incline Y raises

8. Seesaw press

9. Shrugs