Dumbbell shoulder workout: 6 exercises, sets and reps

Dumbbell shoulder workout

6 exercises 20 sets about 45 min a pair of dumbbells and a bench

The shoulder has three parts and most programs only train the front one, through pressing. This session gives the side and rear as much attention: a press, raises to the side, rear and front, and shrugs for the traps.

Dumbbells make each side carry its own weight, so a stronger arm or leg cannot cover for the other, and they travel through a longer range than a bar allows.

Start this workout free Creates your account with these 6 exercises already loaded. Free to log, no card.

The workout

Dumbbell Shoulder Press4 × 8Start with the dumbbells at ear height, elbows slightly in front of you. Press up without arching your lower back.2 min rest
Lateral Raise4 × 15Lead with the elbows and raise to shoulder height. Go lighter than you think and lower under control.60 s rest
Dumbbell Reverse Fly3 × 15Hinge forward with a flat back and raise the dumbbells out to the sides, squeezing your shoulder blades.60 s rest
Front Raise3 × 12Raise one or both dumbbells straight in front to eye level without swinging your torso.60 s rest
Arnold Press3 × 10Start with palms facing you at chin height and rotate them forward as you press overhead.90 s rest
Dumbbell Shrug3 × 12Lift your shoulders straight up towards your ears and hold for a second. No rolling.60 s rest

Muscles worked

Front

Back

Shoulders17
Traps8.5
Triceps3.5
Upper back3
Chest1.5
Forearms1.5

Sets per muscle. A muscle that only assists in an exercise counts half.

How to run it

Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.

Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Dumbbells go up in big steps. When the next pair is too heavy, add a rep to every set first, and move up once you are two or three reps over the target.

Once a week on its own day, or twice if shoulders are a priority. Keep it at least a day away from heavy chest pressing, which uses the front of the shoulder hard.

In myreplog

It is already set up. These 6 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.

Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.

Questions

How long does this shoulder workout take?

About 45 minutes. That is 20 working sets with the rests listed next to each exercise, plus five minutes to warm up.

What muscles does it work?

Mostly the shoulders, traps and triceps. The upper back, chest and forearms assist. The map on this page shades each muscle by the number of sets that reach it.

What equipment do I need?

A pair of dumbbells and a bench.

How do I get wider shoulders?

Train the side of the shoulder directly. Lateral raises, done with a weight light enough to control for 12 to 15 reps, are what add width; pressing alone mostly builds the front.

Do I need to train rear delts?

Yes. They get little from presses, and a strong rear shoulder balances all the pushing most people do. Two or three sets at the end of a session is enough.