Want to Strengthen Your Shoulders? Grab Your Dumbbells—and Try These 5 Exercises

When it comes to your arm workouts, you may be focused on building your biceps and triceps. But it’s just as important to strengthen your shoulders. And dumbbell shoulder exercises are an effective way to work the major muscles in your shoulders, as well as the smaller ones that provide stability to these critical joints. 

Here, Jermaine Johnson, a Peloton instructor, breaks down the benefits of dumbbell shoulder exercises and offers a few to try. 

What Muscles Do Dumbbell Shoulder Exercises Work? 

You’ve likely familiar with your deltoids, commonly referred to as your “delts.” They consist of three sections: your anterior deltoids, your middle or lateral deltoids, and your posterior or rear deltoids.

Your anterior deltoids help with shoulder flexion, the motion in which you bring your arm straight in front of your body and then back overhead. Your middle or lateral deltoids aid in shoulder abduction, the motion in which you bring your arms out to the side. And your rear deltoids assist with shoulder extension, the action of bringing your arm behind your body.

Although most dumbbell shoulder exercises primarily target the deltoids, a well-rounded workout will also strengthen the smaller stabilizing muscles of the shoulder joint. This includes your rotator cuff muscles, a group of four smaller muscles that provide stability to your shoulder joint.

The Benefits of Dumbbell Shoulder Exercises

The importance of dumbbell shoulder exercises goes beyond just building strength for that overhead lift or extended plank hold. “Strengthening the muscles in your shoulders is crucial, as they play a pivotal role in supporting various daily activities,” Jermaine says. “These muscles are vital for maintaining proper posture, stability, and range of motion in your upper body. From reaching for items overhead to lifting and carrying objects, strong shoulder muscles contribute significantly to functional movements in everyday life.” 

Below, Jermaine lists some of the other benefits of dumbbell shoulder exercises:

How to Warm Up Your Shoulders Before Working Out

As always, make sure to warm up your body before doing any type of exercise. Jermaine adds that preparing your shoulders for a workout is crucial to preventing injury and optimizing your performance.

“Warm-up exercises like arm circles, shoulder rolls, and gentle stretches help increase blood flow and flexibility in the shoulder joints,” he says. “Additionally, performing light sets of the intended exercises with proper form helps activate and prepare the shoulder muscles for more intense movements.” Don’t be afraid to run through these exercises with just your body weight before adding dumbbells. Unsure of where to start? Try a warm-up on the Peloton App.

5 Dumbbell Shoulder Exercises to Try 

1. Dumbbell Overhead Presses

Check to see if you can do this exercise with the correct form before adding dumbbells, Jermaine says. “Ensure your posture is correct throughout the movement, with controlled and deliberate movement,” he adds. “If unsure, seeking guidance from a certified fitness professional can help ensure proper technique and reduce the risk of injury.”

2. Dumbbell Frontal Raises

This exercise targets the anterior fibers of your deltoids.

3. Dumbbell Lateral Raises

This move targets the middle fibers of your deltoids.

4. Dumbbell Reverse Fly

The reverse fly is one of the best dumbbell exercises for your posterior deltoids, rhomboids, and middle traps. Plus, it helps combat poor posture. 

Dumbbell Thrusters

For a full body exercise that works your legs, core, and shoulders, practice thrusters with dumbbells. In this movement, you’ll use the power from your squat to help lift the weight overhead. As a result, you may be able to use a heavier weight than you would typically select for an overhead press. 

How to Select Your Weight for Dumbbell Shoulder Exercises

Depending on the strength of your shoulders, you may need to start with light dumbbells for some of these exercises, around two to five pounds. Once you’re able to do eight to 12 reps with good form, you can consider a heavier weight. 

On the other hand, if you’re struggling to eke out eight reps with proper form, or you’re "cheating" by using momentum or gravity to help hoist the dumbbells, use a lighter weight.

If you experience any pain, pinching, instability, or tightness in your shoulders when you are practicing these shoulder exercises, you should stop the exercise immediately. Consider working with a physical therapist or certified personal trainer to ensure that you’re completing the exercise properly and don’t have any underlying shoulder injuries.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.