TETSUDumbbell Shoulders Exercises
53 dumbbell exercises for the shoulders, hitting delts. Each one links to a full form guide with an animated demonstration.
All dumbbell shoulders exercises
Dumbbell Alternate Side PressdeltsDumbbell Arnold PressdeltsDumbbell Bench Seated PressdeltsDumbbell Cuban PressdeltsDumbbell Front RaisedeltsDumbbell Full Can Lateral RaisedeltsDumbbell Incline One Arm Lateral RaisedeltsDumbbell Incline RaisedeltsDumbbell Incline Rear Lateral RaisedeltsDumbbell Incline T-RaisedeltsDumbbell Iron CrossdeltsDumbbell Lateral RaisedeltsDumbbell Lateral To Front RaisedeltsDumbbell Lying External Shoulder RotationdeltsDumbbell Lying On Floor Rear Delt RaisedeltsDumbbell Lying One Arm Deltoid ReardeltsDumbbell Lying One Arm Rear Lateral RaisedeltsDumbbell Lying Rear Lateral RaisedeltsDumbbell One Arm Lateral RaisedeltsDumbbell One Arm Lateral Raise With SupportdeltsDumbbell One Arm Reverse Fly (With Support)deltsDumbbell One Arm Shoulder PressdeltsDumbbell One Arm Upright RowdeltsDumbbell Push PressdeltsDumbbell RaisedeltsDumbbell Rear Delt RaisedeltsDumbbell Rear Delt Row (Shoulder)deltsDumbbell Rear FlydeltsDumbbell Rear Lateral RaisedeltsDumbbell Rear Lateral Raise (Support Head)deltsDumbbell Reverse FlydeltsDumbbell Rotation Reverse FlydeltsDumbbell Scott PressdeltsDumbbell Seated Alternate Front RaisedeltsDumbbell Seated Alternate PressdeltsDumbbell Seated Alternate ShoulderdeltsDumbbell Seated Bent Arm Lateral RaisedeltsDumbbell Seated Front RaisedeltsDumbbell Seated Lateral RaisedeltsDumbbell Seated Shoulder PressdeltsDumbbell Seated Shoulder Press (Parallel Grip)deltsDumbbell Side Lying One Hand RaisedeltsDumbbell Single Arm Overhead CarrydeltsDumbbell Standing Alternate Overhead PressdeltsDumbbell Standing Alternate RaisedeltsDumbbell Standing Around WorlddeltsDumbbell Standing Front Raise Above HeaddeltsDumbbell Standing One Arm Palm In PressdeltsDumbbell Standing Overhead PressdeltsDumbbell Standing Palms In PressdeltsDumbbell Upright RowdeltsDumbbell Upright Shoulder External RotationdeltsDumbbell W-Pressdelts
Common questions
What are the best dumbbell exercises for shoulders?
The strongest picks here are the Dumbbell Raise (delts), Dumbbell W-Press (delts) and Dumbbell Rear Fly (delts) — each has a full step-by-step guide with an animated demonstration.
Can I train shoulders with only dumbbell equipment?
These 53 movements are a solid foundation covering delts. For complete shoulders coverage, pair them with exercises from other equipment — see the muscle hub for the full list.
Track it in Tetsu
Track your shoulders training in Tetsu — per-exercise history, PRs and AI-planned weeks. Free to start.