6 Dumbbell Exercises For Strong, Sculpted Shoulders

We know we’re not the only ones who would love to have insanely strong, sculpted shoulders like Sarah Connor in Terminator, and we also know how easy it is to assume that you need an equally insane gym set-up and complex workout routine to achieve them. But the truth is - you really don’t.

If you’ve got access to a set of dumbbells - ideally an adjustable pair or a selection of different weights - there is so much versatility you can add to your next shoulder sculpting workout without needing to touch a barbell, a fancy machine or even step foot in a gym.

As with any strength training goals, smashing out a few workouts here and there is great, but you’ll want to be ticking off a few other things if you want to see noticeable progress as far as your shoulders are concerned:

• Consistency: Training your shoulders once a month won’t do a whole lot. If you can, aim to include shoulder-specific strength training exercises in your routine each week, prioritise a dedicated weekly upper body session, or follow a well-rounded full-body program. With the exception of specific muscle group challenges, almost all

  Sweat’s strength programs are designed this way!

• Intensity: You need to feel challenged and incorporate elements of progressive overload to level up your strength and muscle mass. During your workouts, you want to use dumbbells that feel challenging but still allow you to complete all of your reps with good form. When your weights no longer feel challenging, it’s time to level up. If you don’t have heavier weights, increase the intensity by increasing your reps, reducing your rest periods or changing the tempo.

• Recovery: Your muscles repair and rebuild when you’re resting, not when you’re working out, so make sure you include plenty of recovery time in your routine. This means aiming for 7-9 hours of sleep each night, considering a workout schedule with muscle group splits to allow your shoulders to rest while you train another muscle group, and scheduling at least one full rest day each week.

• Protein: Muscle growth needs nutritional fuel in the form of protein, so aim to include a lean source of protein in every meal and consider tracking your protein intake if you’re unsure of how much you’re eating or are doing everything right and still struggling to put on muscle.

Best dumbbell shoulder exercises

So, where to start? Give these six moves a go, or get straight into one of Sweat’s popular dumbbell-only programs such as Ignite Strength with Britany Williams, Low Impact Strength with Kelsey Wells, or Low Impact with Kayla Itsines.

For each exercise, we recommend 8-15 reps for 3-4 sets with 30-60 seconds rest in between each set. The lower end of the rep scale would be best for heavy weights (when you feel like doing more than eight reps is a struggle), while the upper end of the scale would be for moderate weights.

Lateral raise

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand in a neutral grip (palms facing inwards) with your arms extended by your sides. This is your starting position.

2. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring you draw your shoulder blades down and back.

3. Lower the dumbbells to return to the starting position. Repeat.

Shoulder press

While these instructions are for a seated variation which provides your body with more stability, you can also perform this exercise standing if you don’t have a bench.

1. Set an incline bench to an 80-85 degree angle. Holding a dumbbell in each hand, sit on the bench with your feet on the floor hip-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body) or neutral grip (palms facing towards your body) depending on what feels better for your wrists. This is your starting position.

2. Using the muscles in both your shoulders and arms, extend your elbows and press the dumbbells up above your head, ensuring your arms are close to your ears.

3. Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest. Repeat.

Arnold press

1. Stand with your feet slightly further than shoulder-width apart, holding two dumbbells with an underhand grip (palms facing towards your body) directly in front of your chest. This is your starting position.

2. Using the muscles in both your shoulders and arms, extend your elbows to press the dumbbells above your head, rotating your wrists outwards (internal rotation) to turn your palms away from your body. Your arms should be close to your ears on either side of your head.

3. Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest and rotate your wrists inwards (external rotation) to return to the starting position. Repeat.

Reverse fly

Similar to the shoulder press, this can also be performed from a standing position if you don’t have access to a bench. Simply bend your knees and lean your torso forward to about a 45-degree angle before raising the dumbbells upwards and outwards.

1. Set an incline bench to a 35-degree angle. Holding one dumbbell in each hand, sit face down on the bench (your chest against the bench) with both knees resting on the seat or feet planted on either side of the bench — whichever is most comfortable. Extend your arms to hold the dumbbells directly below your chest in a neutral grip (palms facing inwards). This is your starting position.

2. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

3. Gently lower the dumbbells to return to the starting position. Repeat for the specified number of repetitions.

Front raise

1. Stand with your feet shoulder-width apart, holding one dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs. This is your starting position.

2. While maintaining a slight bend in your elbows, gently raise the dumbbells in front of you, up to chin height. Try to perform this movement with control rather than using momentum or swinging motions.

3. Slowly lower the dumbbells to return to the starting position. Repeat.

Upright row or high pull

1. Stand with your feet slightly further than shoulder-width apart, holding a dumbbell in each hand. With your arms extended, hold the dumbbells directly in front of your body with an overhand grip (palms facing toward you). This is your starting position.

2. Using the muscles in both your shoulders and arms, bend your elbows outwards and upwards to bring the dumbbells up to your chest towards your collarbones. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.

3. Extend your elbows to return to the starting position. Repeat.

Strength can be simple

Six moves. One simple piece of equipment. Two seriously strong shoulders in the making. You’ve got this!