5 Dumbbell Shoulder Exercises for Beginners

Do you want to build stronger shoulders with dumbbells but are not sure where to start? You’re in the right place.

Though dumbbell workouts are one of the most effective ways for beginners to strengthen the upper body, it is easy to get injured without proper form and technique.

In this article, we will show you the five best shoulder workouts with dumbbells for beginners and how to perform them correctly. In the meantime, we will introduce the Tousains Cable Machine CR63, a piece of equipment that helps you perform better with dumbbells.

5 Dumbbell Shoulder Exercises for Beginners

Dumbbell Front Raise

Target Area: Front deltoids (anterior deltoids)

How to Do It:

• Stand tall with a dumbbell in each hand, palms facing your thighs.
• Keep your elbows slightly bent and your back straight.
• Lift the dumbbells in front of your chest to shoulder height. Rotate your twist to make your palms facing down and contract your front delts.
• Inhale and slowly lower them back down.

Common Mistakes:

• Swinging the weights with momentum
• Raising the dumbbells too high (above the shoulders)
• Shrugging shoulders instead of isolating the delts

Dumbbell Lateral Raise

Target Area: Side deltoids (medial deltoids)

How to Do It:

• Stand with your feet shoulder-width apart and hinge slightly at the hips.
  
• Hold the dumbbells, tighten your abs, pull back your shoulders, raise dumbbells in the scapular plane (about 45° forward from your sides), and raise both arms to the sides until they reach shoulder height.
• Lower slowly under control.

Common Mistakes:

• Relying on the momentum and swinging the arms
• Raising arms above shoulder level
• Bending wrists inward or leading with thumbs
• Pulling back instead of pushing outward

Dumbbell Shoulder Press

Target Area: Overall shoulder

How to Do It:

• Hold a dumbbell in each hand with your upper arms parallel to the floor and your elbows bent at 90 degrees. Keep your wrists aligned over your elbows.
• Tighten the abs and press the dumbbells overhead until your arms are fully extended.
• Lower back to shoulder height under control.

Common Mistakes:

• Arching the back excessively
• Pressing the dumbbells too far forward or backward

Arnold Press

Target Area: Front and anterior delt

How to Do It:

• Hold dumbbells in front of you at chest height, palms facing your body.
• As you press the weights overhead, rotate your palms outward.
• Reverse the motion to return to the starting position.

Common Mistakes:

• Moving too fast through the rotation
• Using too heavy a weight and losing form
• Flaring elbows too much during the press

Dumbbell Upright Row

Target Area: Traps and shoulders

How to Do It:

• Stand with dumbbells in front of your thighs, palms facing your body, hands about shoulder-width apart.
• Keep your core tight and shoulders back.
• Pull the dumbbells upward along your torso, keeping your elbows higher than your wrists.
• Stop at chest height, then lower slowly.

Common Mistakes:

• Pulling too high and stressing the shoulder joints
• Bending wrists or letting them lead the movement
• Rounding the back

However, it is worth noting that a shoulder workout with dumbbells at home can lead to injuries, especially without the guidance of coaches. The Tousains Cable Machine CR63 helps resolve this issue to a large extent. 

How the Tousains Cable Machine CR63 Works

Compared with regular cable machines, this cable exercise equipment is a little bit short, about 63 inches. So, what is the relationship between this machine and dumbbells? Users need to put their dumbbells on this cable exercise machine and start their weight training exercises. Unlike the free and often unstable motion of dumbbells, this cable machine provides a more fixed and controlled movement path. By adjusting the height of the roller and using various accessories provided by Tousains, you will create a workout that helps target any muscles you prefer.

But what makes the Tousains Cable Machine CR63 shine is that it is designed with a rowing function. By increasing or decreasing the weight of dumbbells, you can adjust the resistance of rowing. In other words, it’s an all-in-one fitness machine that combines cardio and strength training. Worried about not having enough space for storage? It is foldable and suitable for small spaces!

Conclusion

Shoulder workouts with dumbbells are a great way for beginners to define and build the upper body, but only if done with proper form. The 5 dumbbell shoulder exercises listed above provide detailed explanations on how to perform them correctly and what mistakes to avoid.

If you’re a beginner struggling with dumbbell form or shoulder stability, consider using the Tousains Cable Machine CR63 that supports fixed movement patterns while still using your dumbbells. It is designed to guide your shoulder workouts with safer and more effective movement. Visit the Tousains website today and explore more features of this machine!