1Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius.

1-Palms-In Shoulder Press
2-Back Supported Palms-In Shoulder Press
3-Palms-In Alternated Shoulder Press
4-Seated Palms-In Alternated Shoulder Press
5-Shoulder Press
6-Seated Shoulder Press
7-Back Supported Shoulder Press
8-Lateral Raise
9-Bent-Over One-Arm Deltoid Raise
10-Seated Side Lateral Raise
11-Bent-Over Rear Deltoid Raise
12-Rear Deltoid Raise
13-Rear Deltoid Circle
14-Straight-Arm Front Deltoid Raise
15-Upright Row
16-Front Raise
17-Shoulder Shrug
18-Push Press
19-Crouched Rear Deltoid Row

1 Palms-In Shoulder Press

  • Stand up and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.




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