Curated collection
dumbbells shoulders exercises
This collection prioritizes movements that train shoulders with dumbbells. Choose exercises that fit your experience, use controlled reps, and turn the list into a timed routine when you are ready.
horizontal push
beginner
Dumbbell Chest Press
chest
90s resthorizontal push
beginner
Dumbbell Incline Press
chest · front-delts
90s resthorizontal push
beginner
Dumbbell Chest Fly
chest
60s restvertical push
beginner
Dumbbell Overhead Press
front-delts · side-delts
90s restisolation
beginner
Dumbbell Lateral Raise
side-delts
60s resthorizontal pull
beginner
Dumbbell Rear Delt Fly
rear-delts · upper-back
60s resthorizontal pull
beginner
Dumbbell Bent-Over Row
lats · mid-back
90s resthorizontal pull
beginner
Dumbbell Chest-Supported Row
mid-back · lats
90s restconditioning
intermediate
Dumbbell Thruster
quads · glutes · front-delts
120s restTurn these exercises into a routine.
Get a balanced plan that fits the time you have.