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No Time? No Money? No Problem! How You Can Get Shoulder Workout At Home With Dumbbells With a Zero-Dollar Budget

shoulder workout at home with dumbbells

Hello friends in this article I am going to help you with shoulder workout at home with dumbbells


As we all know, the dumbbells are simple and convenient workout equipment

 there are lots of families having one pair of dumbbells. 

shoulder workout at home with dumbbells


 And the dumbbell exercises are the best muscle and strength workouts for a lot of people.

if you need other dumbbell workouts to read here-dumbbell exercises for chestback workout with dumbbell

 Many people actually achieve great fitness just by one pair of dumbbells;

 it is taken for granted that the famous Arnold Schwarzenegger built his great muscle by dumbbells mainly.

 But there are still lots of people who don’t have a clear workout routine

 if you ask them what kind of effect they want through the dumbbell exercise every day. 

A large part of them would answer that they want to become more fitness and more powerful, but actually more fitness and more powerful are quite different things


you can do easily these shoulder workouts at home with dumbbells

these workouts effective as barbels, in fact, you can get in these more range of motion which helps you to develop more muscles

with dumbbells you can manage them easily you have control on them

In this, I am telling you about shoulder workout at home with dumbbells with full details such as-

which muscle it involves an alternative type and what you need for it  and also the sets, reps range and rest period

I am going to tell you about 6  recommended shoulder workout at home with dumbbells
which all you need

in this, we provide you these shoulder workout at home with dumbbells with videos

which helps you to know the postures and techniques more easily


Here are the 6 shoulder workout at home with dumbbells-


1) Arnold Dumbbell Press

TARGETED MUSCLE- SHOULDER

ANOTHER TARGETED MUSCLES-  TRICEPS

NEEDED- FLAT BENCH, DUMBBELL

TYPE- COMPOUND

HOW TO DO IT-



SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec


Sit on the end of one flat bench, hold one dumbbell in each hand, raise two dumbbells to head height, elbows out and 90 degrees, forearms should be perpendicular to the floor, palms facing forward. That is your starting position

The palms should be facing you, and also the elbows should be bent.

The doubled arms and contracted striated muscle can offer you a snug begin, while not effort.

Extend through your elbows to raise two dumbbells together until they touch at the top

Lower your arms, reversing the rotation of your palms, so they face you by the time they are at your upper chest

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering


2) Front Dumbbell Raises


TARGETED MUSCLE- Shoulders (Anterior Deltoids)

ANOTHER TARGETED MUSCLES-  Traps

NEEDED- Dumbbells

TYPE- Isolation

HOW TO DO IT-




SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec

Stand up straight with feet at shoulder-width apart, hang your two arms in front of your torso, hold one dumbbell in each hand, palms facing your thighs. 

That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. 

Raise two dumbbells to your front together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering


3) Dumbbell Lateral Raises


TARGETED MUSCLE- Shoulders ( Deltoids)

ANOTHER TARGETED MUSCLES- None

NEEDED- Dumbbells

TYPE- Isolation

HOW TO DO IT-





SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso, hold one dumbbell in each hand, palms facing your thighs.

 That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked.

 Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering


4) Dumbbell Upright Rows

TARGETED MUSCLE- Shoulders (Anterior Deltoids)

ANOTHER TARGETED MUSCLES- Traps, Biceps

NEEDED- Dumbbells

TYPE-Compound

HOW TO DO IT-




SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec

Stand up straight with feet at shoulder-width apart, hang your two arms in front of your torso, hold one dumbbell in each hand, palms facing your thighs. 

That is your starting position

Keep your torso stationary and use your side shoulders to raise two dumbbells together until dumbbells reach your chin, hold the position for two seconds

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering




5) Dumbbell Shoulder Press


TARGETED MUSCLE- SHOULDER

ANOTHER TARGETED MUSCLES-  TRICEPS

NEEDED- FLAT BENCH, DUMBBELL

TYPE- COMPOUND

HOW TO DO IT-




SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec


Sit on the end of one flat bench, hold one dumbbell in each hand, raise two dumbbells to head height, elbows out and 90 degrees, forearms should be perpendicular to the floor, palms facing forward.

 That is your starting position

Extend through your elbows to raise two dumbbells together until they touch at the top

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering




Benefits-The great thing about this exercise is it allows you to get your elbows out in front of your body, more into that scapular plane

 where we can press overhead more safely without risking impingement of our shoulder. 


6) Bent-Over Dumbbell Rear Deltoid Raises

TARGETED MUSCLE- Rear Deltoids (Shoulders)

ANOTHER TARGETED MUSCLES- None

NEEDED- FLAT BENCH, DUMBBELL

TYPE- Isolation

HOW TO DO IT-





SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec

Stand up straight with feet at shoulder-width apart in front of one incline bench, keep your back straight and maintain the natural arch of it

 lean forward until your head touches the bench

 keep your upper body parallel to the floor, hang your two arms down in front of you and perpendicular to the floor

 hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. 

Raise two dumbbells to your side together until dumbbells are slightly above your shoulders’ height and palms become to face down, hold the position for two seconds

Then, slowly lower the dumbbells back together to the starting position

Breathe out once raising and in once lowering 

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