Shoulders · Dumbbell
Dumbbell Shoulders Exercises
54 shoulders exercises you can do with a dumbbell — 26 beginner, 27 intermediate and 1 advanced. Every exercise has an animated demonstration, step-by-step instructions and sets-and-reps guidance, and all of them are ready to log in the SetGrip app.
Beginner (26)
Across Bench Single Arm Dumbbell Rear Delt Fly
Alternating Dumbbell Front Raise
Alternating Dumbbell Seated Shoulder Press
Alternating Neutral Grip Dumbbell Seated Shoulder Press
Dumbbell Front Raise
Dumbbell Front Raise (Standing Alternating)
Dumbbell Full Can Raise
Dumbbell Lateral Raise
Dumbbell Seated Bent Arm Lateral Raise
Dumbbell Seated Front Raise
Dumbbell Upright Row
Dumbbell W Press
Neutral Grip Dumbbell Seated Shoulder Press
No Back Support Dumbbell Seated Shoulder Press
Seated Alternating Dumbbell Front Raise
Seated Dumbbell Lateral Raise
Seated Dumbbell Shoulder Press
Side Lying on Floor Single Arm Dumbbell Rear Delt Fly
Side Lying Single Arm Dumbbell Lateral Raise
Single Arm Dumbbell Lateral Raise
Single Arm Dumbbell Upright Row
Single Arm Supported Dumbbell Lateral Raise
Single Arm Supported Dumbbell Rear Delt Fly
Standing Alternating Dumbbell Shoulder Press
Standing Neutral Grip Dumbbell Shoulder Press
Wide Grip Dumbbell Upright Row
Intermediate (27)
Back Support Dumbbell Seated Lateral Raise
Dumbbell Arnold Press
Dumbbell Around the World
Dumbbell Cuban Press
Dumbbell Iron Cross
Dumbbell Lateral to Front Raise
Dumbbell Push Press
Dumbbell Rear Delt Fly
Dumbbell Scott Press
Head Supported Dumbbell Rear Delt Fly
Incline Bench Dumbbell Front Raise
Incline Bench Dumbbell Rear Delt Fly
Incline Bench Rotating Grip Dumbbell Rear Delt Fly
Incline Bench Single Arm Dumbbell Lateral Raise
Incline Dumbbell T-Raise
No Back Support Dumbbell Arnold Press
Overhead Dumbbell Front Raise
Prone Bench Dumbbell Rear Delt Fly
Prone Bench Single Arm Dumbbell Rear Delt Fly
Seated Dumbbell Rear Delt Fly
Single Arm Bench Supported Dumbbell Rear Delt Row
Single Arm Dumbbell Overhead Carry
Single Arm Dumbbell Shoulder Press
Single Arm Opposite Arm Hold Dumbbell Shoulder Press
Standing Alternating Neutral Grip Dumbbell Shoulder Press
Standing Dumbbell Shoulder Press
Standing Single Arm Neutral Grip Dumbbell Shoulder Press
Advanced (1)
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Track dumbbell shoulders exercises in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.