10 Shoulder Workouts With Dumbbells At Home

People often find themselves stuck in the same loop of exercises when they research a new workout routine, and these routines often miss out on your shoulders.

Shoulders are a crucial part of your body to target when you want to build muscle and strength. The shoulder consists of three main muscles, the anterior deltoid, lateral deltoid, and posterior deltoid.

Workouts at gyms can often come at a hefty price, considering the large amounts of money required to pay for gym or fitness club memberships.

Many people lose the motivation to work out or think that they cannot work out if they are not working out at a gym but working out at home is just as easy as working out at the gym.

Working out your shoulders not only affects your strength but also affects your posture and makes it much more upright. Every bodybuilder dreams of visibly strong shoulder muscles that pop out. This is not at all hard to achieve at home. All you need is a set of dumbbells, and you're good to go.

It may be hard to believe that you can achieve a proper physique for your shoulders at home, but all you require is a knowledge of what exercises you need to do and how you are supposed to do them.

By following the right techniques and exercises, you can easily be on your way to building your dream shoulder physique quickly from the comfort of your house!

Here are some of the 10 most effective dumbbell shoulder workouts that you can do from the comfort of your home:

1. Shoulder Press

A dumbbell shoulder press is one of the best and most effective dumbbell shoulder workout you can do to improve your shoulder and upper body strength while also increasing the amount of muscle mass in these areas.

The dumbbell shoulder press mainly targets your deltoids, pecs, and triceps, which are effective in helping build large amounts of strength to help you achieve your desired physique.

Dumbbell shoulder press exercise can be done while standing up or sitting down. If you're starting and a beginner at working out, the best decision would be to do a seated dumbbell shoulder press while sitting down, as it won't strain your muscles as much.

If you are unfamiliar with working out or lifting weights, the best option is to perform this shoulder exercise sitting down. Otherwise, there are chances it may lead to muscle ache or cramps. You can perform this exercise efficiently by following the steps below.

Technique

• Maintain a standing position with your feet shoulder-width apart.
• Next, you should bring the dumbbells to shoulder height and form a 90-degree angle.
• Now lift the dumbbells above your head and hold for that position for a second or two and then slowly bring the dumbbells down to shoulder height, returning to the starting position and then repeat for as many reps as you are comfortable with.

Things to remember

• It is recommended that you always warm up before performing a shoulder exercise because shoulders are very prone to injuries as the muscles are very delicate.
• Do not rush this shoulder exercise and take your time because if you do not take your time and do it properly, the whole purpose of this exercise is defeated and won't benefit you as much.
• Always select the weight you carry according to your convenience, as it is best not to overdo it by pushing your limits too much.

2. Lateral Raise

This exercise is one of the most well-known dumbbell shoulder workout exercises. It involves a pair of dumbbells and is excellent for your shoulders and biceps. Lateral raises help increase the strength in your shoulder joint and increase shoulder width while also making it look more toned and built.

Lateral raises are one of the few upper arms exercises you can perform along with your daily tasks without going to the gym if you have a pair of dumbbells at home and are ready to lift them without any hesitation.

Technique

• Hold the pair of dumbbells with your palms facing in and your feet planted firmly into the ground while keeping your head straight.
• After this, raise your arms and ensure one arm is not above or below the other. After stretching your arms out, Pause.
• Raise your dumbbells, keeping your arms straight until you form a 'T-shape' with your body. Pause and hold this position for a second or two.
• Slowly lower your arms and repeat this motion once you return to the starting position for as many repetitions as you are comfortable.

Things to remember

• Do not forget to pause at the top position because it will benefit your muscles and help enhance them.
• It is vital to be attentive and sharp while doing this exercise so that you can be aware of how your muscles are moving and if your form is correct or not.

3. Front Raises

The dumbbell front raise is one of the best shoulder workouts you can efficiently perform at home due to its simplicity. Furthermore, it is excellent for increasing the size of your shoulders and keeping them toned while also increasing the mobility of your shoulder muscles.

One of the best parts of this exercise is that you can use it not just for your shoulders but for any upper body workout as it strengthens and increases the muscle mass of both your shoulder muscles and your upper body.

You can easily perform this exercise at home with dumbbells by following the simple steps below.

Technique

• Stand with your feet shoulder-width apart while letting your arms hang in front of your thighs.
• Next, slowly lift the dumbbells upwards while inhaling, with a slight bend to both your shoulders to decrease the amount of stress on your joints and pause for a brief moment.
• Slowly lower the dumbbells back to the starting position and repeat this for as many reps as you are comfortable with.

Things to remember:

• It is crucial to keep your elbows slightly bent to decrease the amount of stress that is exerted on your joints because if you exert too much stress on the joints, there is a chance you might get injured.
• It is also important to remember to start with a lower weight and then gradually move up.

4. Arnold Press

The seated Arnold press is another great way to boost your shoulder muscles and increase the muscle mass in your shoulders. It is the best exercise for people who are looking to increase the width of their shoulders so that they can move towards achieving their desired physique.

The Arnold press is Arnold Schwarzenegger's take on the dumbbell overhead press. This exercise targets all three sections of your deltoids, which means it targets all the muscles in your shoulder area to maximize the amount of muscle gain.

You can easily perform this exercise by following the steps below.

Technique

• Begin by setting up an adjustable bench to 90 degrees and pick up the dumbbells using a neutral grip.
• Rotate the dumbbells, so your palms are facing towards you, and then continue to press the dumbbells overhead while inhaling.
• As you are pressing, make sure to rotate your palms facing forward.
• Lastly, lower the dumbbells back into the starting position and repeat the process. 

Things to remember

• Do not make any jerky movements or apply too much pressure on your wrists, as it can lead to injury.
• Make sure to take your time and properly do this exercise to execute all the steps correctly.
• Always make sure to start with a lighter weight or a weight you are comfortable with, as overdoing it can lead to injuries.
• Make sure to keep your arms slightly bent.

5. Upright Row

The dumbbell upright row is a great beginner workout for your shoulders. It is often combined with a back or shoulder workout as it targets both the body parts.

Beginners can perform this exercise as they can choose whatever weight suits them, along with the number of reps and sets.

This exercise is also beneficial if you want to increase your shoulders and upper body strength.

Technique

• Grab two dumbbells with the palms facing forward while resting on top of your thighs, and you are to keep your arms extended with a little bend to your elbows.
• Lift the dumbbells as you breathe out and continue moving them upwards using your elbows.
• Slowly lower the dumbbells to the starting position and repeat the motion while maintaining your breathing.

Things to remember

• Ensure your grip is wide so you don't end up straining your wrists.
• Make sure your arms don't go above shoulder level while doing this exercise.
• Make sure not to start with heavy weights because this is quite a challenging exercise compared to other shoulder exercises.

6. Bent-Over Side Raises

The bent-over side or bent-over lateral raise is an exercise that mainly targets your rear deltoids while activating many other muscles in your body, such as the triceps, hamstrings, and lower back muscles. This exercise benefits not only your shoulders but also your back and arms.

Moreover, bent-over lateral raises are a great way to increase your overall shoulder muscle physique and make them look toned.

Technique

• Grab a set of dumbbells and bend your torso until your chest is parallel to the floor while raising your arms to the sides.
• Now raise your arms to the sides as you slowly lift the dumbbells.
• After both arms are parallel to the floor, make sure to pause and slowly lower your arms to the starting position.

Things to remember

• Make sure not to add excess pressure to your knees because this will strain your knees and can slowly lead to injury.
• You should stop the exercise if you feel like any part of your body is strained.

7. Lateral Front Raise Combo

The dumbbell lateral raise is a rather tricky exercise as it is much more complex than other shoulder exercises.

This combo targets your middle and anterior deltoids. This combo is excellent for people looking to burn calories fast because it helps you burn calories faster than doing just one singular exercise.

This exercise is also very time efficient because combining two dumbbell shoulder exercises into one helps shoulder burnout or accessory movement for the upper body.

Furthermore, it helps increase the size of your shoulders and makes them look 'bulkier' in size, helping you achieve your dream physique.

You can perform this exercise easily by following the steps below:

Technique

• Begin by holding a pair of dumbbells to your side.
• Next, while keeping your elbows slightly bent, raise your arms in front of you at shoulder height.
• Once you are on the top, move the weight out in front of you while keeping your arms extended.
• With complete concentration, lower the weights down.
• For the next rep, lift the weights in front of you. Switch to the lateral position once you reach the top of the rep.

Things to remember

• If you feel that any part of your body is in pain, make sure to stop to avoid any injuries or upset.
• Make sure to switch the starting position from lateral to raise every rep.

8. Rear Fly

The dumbbell rear fly, also known as the dumbbell reverse fly, is another shoulder exercise that is great for your shoulder joint, shoulder blades, and shoulder mobility. It helps increase deltoid muscle definition and strength.

This exercise is not only beneficial for your shoulder muscles but also for your upper body as it focuses on many upper body muscles as well.

The dumbbell rear fly targets your rear deltoids and other secondary muscle groups, which can help you move towards your dream physique.

Technique

• Begin by keeping your feet shoulder-width apart, and position your body in a hinging motion to be parallel to the ground.
• Next, let the weights hang down with your knees slightly bent.
• Raise your arms to the side while maintaining a slight bend in your elbows.
• Once your arms are at the top, take a slight pause and slowly lower them back into the starting position.

Things to remember

• Do not put extra pressure on your muscles as rear delts are often not a strong muscle when it comes to body weights. Therefore, it is recommended that you opt for smaller weights to avoid injuries.
• Make sure to keep a slight bend on your elbow.

9. Single-Arm Overhead Press

The single-arm overhead press is an excellent exercise for training your shoulders and core muscles. This is a great exercise for people who want to improve the aesthetics of their shoulders, as this exercise helps remove muscle imbalances.

Moreover, the single-arm overhead press also significantly contributes to weight loss and fat burning if your diet complements your workout routine.

Moving on, This is how you can perform the single-arm overhead press:

Technique

• Begin by keeping your feet shoulder-width apart, and your knees slightly bent.
• Hold the dumbbells in your right hand above your right shoulder, with your palms facing forward.
• Now, press the dumbbell upwards till your arms are fully extended.
• After taking a slight pause, slowly bring down your arm to the starting position and begin the same process with your left arm.

Things to remember

• Keep the pressure off your back, so it does not get strained.
• Always begin with smaller weights.
• Make sure to tighten your shoulder blades.

10. Shrugs

Shrugs are one of the best exercises if you are looking to boost your shoulder size and make them appear full and bulky. Furthermore, it brings all the muscle mass into one area, making your shoulder aesthetics precisely how you want them to be.

This shoulder exercise is also a great way to work out other muscles such as your forearms, rhomboid, and deltoid muscles. Therefore, it can be paired with the rest of your workout to give you faster and more effective results.

Technique

• With a slight bend in your knees, hold a pair of dumbbells by your side while ensuring a shoulder-width distance between your feet.
• Next, while holding a stable position on the ground, make sure your balance is stable.
• Slightly tuck the pelvis and ensure your ribs are down while engaging your core.
• While keeping your arms long, bring your shoulders up towards your ears.
• Make sure to pause for a slight moment at the top and then bring your shoulders to the starting position.

Things to remember

• Make sure to keep your spine straight.
• Start with smaller weights and avoid jerky movements as they can strain your joints and lead to injuries.
• Maintain your neck in a neutral position to avoid any injuries.

Conclusion

Many people believe that workouts can only be done at the gym or that they can only achieve their dream physique at home, but that is not the case.

As mentioned above, these dumbbell shoulder exercises from the comfort of your home. However, it would be best if you always tried to perfect your form as any minor mistake such as your arm's length or your arm rotation not being correct can lead to injuries.

These exercises for the shoulders are great if you want to increase your shoulder stability and muscle mass. Moreover, it is essential to remember the angles in which you have to do the exercise. Even small things such as the bench being an inclined bench instead of a straight bench can completely change the purpose of the exercise.

If you follow these simple exercises, you will be well on your way to achieving your dream physique!