19 Best Dumbbell Exercises For Shoulder !

Dumbbell 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

                                                                       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.

                                                         Back Supported Palms-In Shoulder Press

• Sit on a bench (or chair) 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.

                                                            Palms-In Alternated Shoulder Press

• Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
• Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                       Seated Palms-In Alternated Shoulder Press

• Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
• Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                                Shoulder Press

• Stand up and hold two dumbbells close to your shoulders, palms facing forward.
• Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
• Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

                                                                            Seated Shoulder Press

• Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.
• 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.

                                                                 Back Supported Shoulder Press

• Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other.
• Raise 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 dumbbell