7 Shoulder Workouts With Dumbbells At Home

7 Shoulder Workouts With Dumbbells At Home

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Justin
February 18, 2022
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Building a great physique starts with well-built shoulders. The best part is, you can conveniently do shoulder workouts with dumbbells at home.

Unlike other shoulder workouts, where you need to visit the gym or invest in some heavy or sophisticated pieces of training equipment, you only need dumbbells and probably a chair or a bench (which can be easily found at home) for these sets of shoulder workouts.

These shoulder workouts with dumbbells are focused on developing all the different muscle groups in your shoulders, including the anterior (front), medial (middle), and posterior (rear) deltoids.

#1 Dumbbell Shoulder Press (Seated)

#1 Dumbbell Shoulder Press (Seated)

There are several muscle groups at work during this workout. They include the three primary shoulder muscles (anterior, medial, and posterior), the pectorals, triceps, and trapezius muscles. They collectively build the upper body.

Benefits

The seated dumbbell shoulder press helps to build and increase your shoulder muscle mass. It also enhances the coordination of your shoulder movements.

How to Perform the Dumbbells Shoulder Press (Seated)

  1. Get a convenient chair or bench for this exercise. Sit on the chair and place two dumbbells on the floor beside you; one on your left and the other on your right side.
  2. Pick the dumbbells and lift them to your chin level, with your palms facing forward. They should be a little above your shoulder.
  3. Lift the dumbbells upward and stretch out completely.
  4. Now pause for a second or two at the top position.
  5. Slowly lower the dumbbells down, bringing them back to your chin level where you started.
  6. Repeat the same process severally for the required number of reps.

Modification – Dumbbells Shoulder Press (Standing)

Can’t find a suitable chair or bench at home to do the seated dumbbells shoulder press? No worries. You can do the shoulder workout in a standing position.

You don’t need any seat or other equipment for this shoulder press variation. Just your dumbbells are enough.

How to Perform the Dumbbells Shoulder Press (Standing)

  1. Find a good place at home where you can conveniently stand and do this workout.
  2. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor; one on your right and the other on your left.
  3. Pick the dumbbells from the floor and lift them to your chin level.
  4. Lift the dumbbells upward and stretch out your arms completely. Hold the position for a second or two.
  5. Slowly lower the dumbbells down, bringing them back to your chin level where you started.
  6. Repeat the same process for the desired number of times.

Pro tip: Always do the dumbbells shoulder press workout with lesser weights. It will reduce your risk of injury, and will also lessen the stress on your shoulder during the workout.

#2 Dumbbells Front Raises (Standing)

#2 Dumbbells Front Raises (Standing)

The dumbbell front raises mainly works the anterior of the shoulder, as it is an isolation exercise.

Benefits

It builds the strength of your upper body, and also improves the mobility and stability of the shoulders.

This is also one of the shoulder workouts with dumbbells at home that gives your shoulders and upper body great definition.

How to Perform Dumbbells Front Raises (Standing)

  1. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor; one to your right and the other to your left side.
  2. Pick the dumbbells from the floor and stand straight. Let the dumbbells be in front of you, just about the same level as your thighs (your palms should face your thighs).
  3. Lift the dumbbells upwards to the front until it gets to your shoulder level and parallel to the floor.
  4. Pause for a second or two, and then bring the weights down to the level of your thighs where you started from.
  5. Repeat the same process for the desired number of reps.

Modification – Dumbbells Front Raises (Seated)

Another variation to the dumbbells front raises is the seated version. You only need to get a seat or a bench for this variation.

How to Perform the Dumbbells Front Raises (Seated)

  1. Find a convenient seat for this exercise. Sit on it and place the dumbbells on the floor, one to your right and the other to your left side.
  2. Pick the dumbbells up from the floor and sit upright, with your feet firmly planted on the floor.
  3. To start, lift the dumbbells upward to the front until it gets to your shoulder level and parallel to the floor.
  4. Pause for a second or two and then gently bring the weight down to the starting point.
  5. Repeat the process for the required number of reps.

You can always modify your workout, as long as the impact on your shoulders is the same.

It is also possible to perform the dumbbells front raise by raising one arm after another, whether you are in a seating or standing position.

To complete a rep, lift one arm forward with a dumbbell at the start of the workout to your shoulder level parallel to the floor.  Then repeat the same with the other arm. 

#3 Dumbbells Side Raises

#3 Dumbbells Side Raises

This is one of the shoulder workouts with dumbbells at home that places more emphasis on the medial deltoid. Although it is simple to do, it offers impressive results if you do it consistently.

Benefits

The workout helps to tone your shoulders. It works the trapezius muscles, making your shoulders an impressive appearance.

How to Perform Dumbbells Side Raises

  1. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor; one to your right and the other to your left side.
  2. Pick the dumbbells from the floor and stand straight. The weights should be at a level just around your hips, with your palms facing in.
  3. Stretch out your arms as you lift the dumbbells to the sides. Let them get to your shoulder level and be parallel to the floor.
  4. Pause for a second or two, and then gently bring them down to your hips level where you started from.
  5. Repeat the same process for the desired number of times.

Modification

You can also perform the dumbbell side raises by lifting one arm after the other.

Start by picking the dumbbells from the floor and holding them at your hips level while ensuring your palms are facing your body.

Stretch out one of your arms to the side, holding one dumbbell. Take it up to your shoulder level, parallel to the floor. Repeat the process with the other arm to complete one rep. 

#4 Bent-Over Dumbbells Side Raises

#4 Bent-Over Dumbbells Side Raises

This shoulder workout focuses on building the posterior and lateral deltoids, as well as the trapezius and rhomboids.

Benefits

Using dumbbells for this shoulder workout will increase the size of the posterior deltoid since it is a small muscle. The results can be impressive even if you don’t do many other shoulder workouts.

Doing the bent-over dumbbells side raises can also increase your pushing and pulling performance.

How to Perform Bent-Over Dumbbells Side Raises

  1. Let your dumbbells be beside you on the floor as you bend down with your chest parallel to the floor. Your back should be straight.
  2. Lift the dumbbells from the floor and hold them just slightly below your knees.
  3. Stretch your hands as you lift the dumbbells to the sides at the same time.
  4. Pause for a second or two, and then bring it back down to the level below your knees where you started from.
  5. Repeat the process continuously for the desired number of times.

#5 Dumbbells Upright Row

#5 Dumbbells Upright Row

This is a compound exercise that builds the strength of your upper body. You can achieve a better result on your shoulder if you keep your elbows wider in the course of the workout.

Benefits

The upright row with dumbbells targets and builds the deltoids, triceps, and trapezius muscles, giving you a brawny look. It also improves the symmetry of your muscles.

How to Perform the Dumbbells Upright Row

  1. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor; one to your right and the other to your left side.
  2. Pick the dumbbells from the floor and hold them in front of you, with your palms facing your thighs. Always repeat from this position.
  3. With the dumbbells close to your body, pull them up to a level just below your armpit. Let your elbows point outward to the sides. 
  4. Pause for a second or two, and then gently bring it down to the position where you started.
  5. Repeat the process for the number of desired reps.

#6 Dumbbell Shoulder Shrugs

#6 Dumbbell Shoulder Shrugs

The dumbbell shoulder shrugs is one of the simplest workouts to strengthen your shoulder muscles. Yet, it is highly effective.

Benefits

A better posture is what you get when you do the dumbbells shoulder shrugs diligently. It works on the trapezius muscles. The traps give stability to your shoulders and your upper back so don’t hesitate to add this workout to your exercise routines.

How to Perform the Dumbbell Shoulder Shrugs

  1. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor; one to your right and the other to your left side.
  2. Pick the dumbbells from the floor and stand straight. They should be at a level just around your hips, with your palms facing your body.
  3. Raise your shoulders upward towards your ears, and then pause for a second or two.
  4. Gently lower back your shoulders to their normal position.
  5. Repeat the process severally for the desired number of reps.

Modification – Behind-the-Back Dumbbell Shrugs

This variation targets the upper traps a little more than the standard dumbbell shoulder shrugs.

  1. Stand with your feet shoulder-width apart and place the two dumbbells at your side on the floor.
  2. Pick the dumbbells from the floor and stand straight. They should be behind you, at your butt level, with your palms facing backward.
  3. Raise your shoulders upward towards your ears, and hold for a second or two.
  4. Gently lower back your shoulders to their normal position.
  5. Repeat the process for the desired number of reps.

Pro tip: Start this workout with lighter dumbbells, and add the weights gradually when you get comfortable with the process.

#7 Arnold Press

#7 Arnold Press

The body physique of Arnold Schwarzenegger is enough to make you want to start this shoulder workout plan immediately.

This Arnold’s patented shoulder press with dumbbells is similar to the dumbbells shoulder press. The workout just has a little twist to it, which makes it different from the standard shoulder press.

Benefits

It makes you build wider, fuller, and well-defined shoulders, improving your posture to give you an almost-perfect look. It also targets the medial and posterior deltoids.

How to Perform the Arnold Press

  1. Get a convenient seat for this exercise. Place the dumbbells on the floor beside you; one to your left and the other to your right side.
  2. Pick the dumbbells and lift them to your shoulder level, with your palms facing the shoulders.
  3. Push up the dumbbells over your head as you rotate your arms until you extend your arms completely with your palms facing forward.
  4. Pause for a second or two, and then reverse the same move, bringing the dumbbells down to your shoulder level.
  5. Repeat the process for the required number of reps.

Conclusion

Getting enviable and impressive results at your convenience isn’t difficult when you perform your shoulder workouts with dumbbells at home.

Also, be reminded that doing your workouts at home means you don’t have to spend extra money on a gym membership.

For outstanding results, ensure that you consistently follow your workout plan.

A well-built physique and strengthened shoulder muscles are what you can achieve conveniently when you dedicate yourself to shoulder workouts with dumbbells at home. 

Resources:

Justin

Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.