*One of the benefits is you can do these workouts in the same section of the gym! Below are 3 shoulder workouts you can do. Dumbbells are especially effective at challenging the shoulders, because they force us to stabilize at the joint, creating both strength and stability. 30-minute Shoulder Workout: How it works. The shoulder press can be done standing or seated. Dumbbell Workout Routine To Target All Three Deltoids For Bigger, Stronger Shoulders Due to your shoulders’ wide range of mobility, dumbbells are the best way to train them. This at-home dumbbell shoulder workout from Rebecca Kennedy, One Peloton master instructor, strategically hits your anterior, lateral, and rear deltoids (aka the front, side, and back of your shoulder muscles) to ensure you're working the whole muscle group.With just four dumbbell shoulder workout exercises, you'll be feeling the burn in your entire upper body (triceps, biceps, and back included). Both variations will effectively target the front delt. You’ll notice that each workout has a specific purpose: Workout 1: This is meant for a shoulders-only day (so there are more exercises and overall volume). Each workout only uses dumbbells. This exercise will act as your primary compound movement for the shoulders. Shoulder Workouts. Dumbbell shoulder presses will also activate the middle and rear delt. The Best At Home Dumbbell Shoulder Workout. In this 30-minute dumbbell workout to build your shoulders, we’ll hammer through four … Jay Cutler. Do 10 to 15 reps and 3 sets of all the following exercises, with about 60-90 seconds of rest between each set. One of the best dumbbell shoulder exercises is the shoulder press. To keep things simple, just rep out until you are 1-2 reps shy of failure. Ideally, you should do 6-12 reps of each exercise, but the actual number of reps you’ll perform depends on how heavy your dumbbells are. Do 3-5 sets of the following exercises.