One of the best dumbbell shoulder exercises is the shoulder press. 30-minute Shoulder Workout: How it works. 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). Do 10 to 15 reps and 3 sets of all the following exercises, with about 60-90 seconds of rest between each set. Both variations will effectively target the front delt. Below are 3 shoulder workouts you can do. Do 3-5 sets of the following exercises. Jay Cutler. 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. The shoulder press can be done standing or seated. Shoulder Workouts. Dumbbell shoulder presses will also activate the middle and rear delt. This exercise will act as your primary compound movement for the shoulders. 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). 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. Dumbbells are especially effective at challenging the shoulders, because they force us to stabilize at the joint, creating both strength and stability. To keep things simple, just rep out until you are 1-2 reps shy of failure. In this 30-minute dumbbell workout to build your shoulders, we’ll hammer through four … *One of the benefits is you can do these workouts in the same section of the gym! Each workout only uses dumbbells. The Best At Home Dumbbell Shoulder Workout.