A single-arm dumbbell row is one of the best dumbbell shoulder exercises because of how many muscles it hits. You can develop the rear shoulder, lats, and upper back muscles with a single arm row, making it a great option if you are short on time.

Alright, here’s the full workout for shoulders and arms. But first, let’s go over a few notes before you start… You’re going to do 3 sets of each exercise Rest 1 minute between exercises For arms, you’ll be supersetting a bicep with a tricep exercise, so you’ll do 3 supersets (and rest 1 minute between the supersets for each)

The chest press - or bench press - is one of the most efficient arm workouts with dumbbells. The chest press targets the muscles of your chest, shoulders, and triceps. Lie on the floor or on a weight bench with your knees bent and feet flat on the floor or ground. Hold each dumbbell with your palms facing away from you in an overhand grip.

To build your shoulders with dumbbells, try the Cheat Lateral Raise and the Straight Dumbbell Lateral Raise. These are some of the best dumbbell exercises for hypertrophy for the shoulders. Each of these is an excellent exercise that can help you build all-around shoulder size and strength.