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Dumbbell shoulders workout

A complete shoulders session using dumbbell, with sets and reps attached — plus all 32 dumbbell shoulders exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Dumbbell Raise 4 6–8 2–3 min
2 Seated Dumbbell Press 4 6–8 2–3 min
3 Alternating Deltoid Raise 3 10–12 60–90 sec
4 Bent Over Dumbbell Rear Delt Raise With Head On Bench 3 10–12 60–90 sec

Intermediate session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Arnold Dumbbell Press 4 6–8 2–3 min
2 Cuban Press 4 6–8 2–3 min
3 Dumbbell Lying One-Arm Rear Lateral Raise 3 10–12 60–90 sec
4 Dumbbell Lying Rear Lateral Raise 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many dumbbell shoulders exercises are there?

32 in this catalogue — 13 compound and 19 isolation movements, spread across 19 beginner, 13 intermediate and 0 expert-rated options.

How long should a dumbbell shoulders workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train shoulders?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Shoulders responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

Yes. Dumbbell is home-gym equipment, so every exercise in this routine works in a spare room or garage.

All 32 dumbbell shoulders exercises

Alternating Deltoid Raise beginner · isolation Arnold Dumbbell Press intermediate · compound Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner · isolation Cuban Press intermediate · compound Dumbbell Incline Shoulder Raise beginner · isolation Dumbbell Lying One-Arm Rear Lateral Raise intermediate · isolation Dumbbell Lying Rear Lateral Raise intermediate · isolation Dumbbell One-Arm Shoulder Press intermediate · compound Dumbbell One-Arm Upright Row intermediate · compound Dumbbell Raise beginner · compound Dumbbell Scaption beginner · isolation Dumbbell Shoulder Press intermediate · compound External Rotation beginner · isolation Front Dumbbell Raise beginner · isolation Front Incline Dumbbell Raise beginner · isolation Front Two-Dumbbell Raise beginner · isolation Iron Cross intermediate · compound One-Arm Incline Lateral Raise beginner · isolation One-Arm Side Laterals beginner · isolation Power Partials beginner · isolation Reverse Flyes beginner · isolation Reverse Flyes With External Rotation intermediate · isolation Seated Bent-Over Rear Delt Raise intermediate · isolation Seated Dumbbell Press beginner · compound See-Saw Press (Alternating Side Press) intermediate · compound Side Laterals to Front Raise beginner · isolation Single Dumbbell Raise beginner · isolation Standing Alternating Dumbbell Press beginner · compound Standing Dumbbell Press beginner · compound Standing Dumbbell Straight-Arm Front Delt Raise Above Head intermediate · isolation Standing Palm-In One-Arm Dumbbell Press beginner · compound Standing Palms-In Dumbbell Press intermediate · compound

Want this generated fresh each session?

The free generator rebuilds a shoulders workout every time, so you are not running the same five exercises for six months.

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