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25-Minute Shoulder Workout for Women (7 Exercises, With Dumbbells)

By: Lindsey Bomgren, CPT | April 29, 2025

Build strong, sculpted shoulders and arms with this shoulder workout for women. These are the best dumbbell shoulder exercises at home designed to challenge your upper body strength in under 30 minutes.

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As a busy mom, I love a quick arm workout – particularly a push workout with an emphasis on the shoulders.

Shoulder workouts for women are important for a variety of reasons. While nice-looking shoulders are a great bonus, it’s not just about aesthetics. Strong shoulders are incredibly functional.

Strength training the shoulders can improve posture, mobility and reduce the risk of shoulder injuries. Women in particular need to build strong shoulders to help support daily movements. Think about all the things we do every day – lifting kids, carrying bags, reaching for things on high shelves. Back and shoulder exercises that build strong arms make all of that so much easier. 

Luckily, the best shoulder exercises can be done with free weights. Dumbbell exercises are great because they allow for a greater range of motion and help you work each side of your body independently through unilateral exercises. 

I personally love overhead presses, lateral raises and front raises; these are some of the best shoulder exercises you can do. These upper body strength moves hit different parts of the shoulder and really contribute to that defined look.

Plus, strength training the shoulders can improve posture and reduce shoulder pain. When these muscles are strong and balanced, they support your upper body better.

Dumbbell shoulder exercises are great for functional strength, can give you definition, improve your posture and even help with pain. Incorporate a variety of exercises, aim for a moderate rep range if you want to build muscle and try to hit them a couple of times a week in your home workouts.

two women performing a dumbbell arnold press as part of dumbbell exercises for women post

Workout Details

Sculpt your shoulders and build strong, toned arms with the seven best shoulder exercises for women. This shoulder workout specifically targets all heads of the shoulder, as well as the rotator cuff muscles. Modifications are offered throughout, making this workout accessible for any fitness level. 

Add upper body workouts like this one to your home workout routine 1-2 times a week to build muscle mass and increase endurance. Aim for 8-12 reps per set. If you’re focusing more on strength, you might go for fewer reps with heavier weights. For the most effective workout split, alternate upper body training with lower body exercises and full body workouts for women.

Workout Equipment:

Medium Pair of Dumbbells. I recommend between 5-20 lbs, depending on your fitness level. I’m using 10-20 lb dumbbells in today’s workout.

Workout Instructions:

Follow along with the guided Shoulder Workout video on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • Guided Warm-Up and Cool-Down
  • 7 Dumbbell Shoulder Exercises
  • Timed Intervals (40 seconds of work per exercise, followed by 20 seconds of rest)
  • Strict Sets (repeat each shoulder exercise x 2 sets, back-to-back)

Note: I re-filmed this shoulder workout to improve video and sound quality (and changed up some of the moves). You can find the original best shoulder exercises for women video here if you’d like to compare them.

Workout Outline

  1. External Rotation
  2. Narrow Overhead Press
  3. Upright Row and Front Raise
  4. Lateral Raises
  5. Dumbbell Punches
  6. Single Arm Half Kneeling Arnold Press
  7. Single Arm Half Kneeling Hinge and Shoulder Press

1. External Rotation

Targets: Shoulders (deltoids) and rotator cuff muscles.

two women performing external rotations with dumbbells - dumbbell shoulder workout for women

How to Do an External Rotation

  1. Stand with your feet hip-width apart, knees slightly bent and core engaged.
  2. Hold a light dumbbell in your right hand near your left hip. Your right elbow is bent at a 90-degree angle, and your upper arm is close to your body. Your palm is facing towards your body. Shoulder blades are pulled back and down.
  3. Keeping your elbow bent and your upper arm stable, slowly rotate your forearm and the dumbbell away from your body.
  4. Rotate until the dumbbell is in front of your shoulder or you feel a stretch in your shoulder.
  5. Rotate the dumbbell back to the starting position, maintaining a 90-degree bend in your right elbow.

2. Narrow Overhead Press (Dumbbell Shoulder Press)

Targets: Shoulders, triceps, rear delts and upper back muscles.

two women performing narrow dumbbell shoulder presses as example of best shoulder exercises for women

How to Do a Narrow Overhead Press (Dumbbell Shoulder Press)

  1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, palms facing in towards each other (neutral grip). Your shoulder blades are pulled back and down.
  2. Engage your core, slightly tucking your pelvis to protect your lower back. Push the dumbbells overhead until your arms are fully extended.
  3. Lower the dumbbells down to shoulder height, returning to the starting position.

3. Upright Row and Front Raise

Targets: Shoulders and upper back; specifically the front and middle heads of the deltoids (shoulders), as well as the trapezius and rhomboids (back).

two women performing upright row and lateral raise combo dumbbell shoulder exercise

How to Do an Upright Row and Front Raise

  1. Stand with your feet hip-width apart, slight bend in your knees. Hold a dumbbell in each hand in front of your hips, palms facing in towards your body.
  2. Leading with your elbows, pull the dumbbells up until your elbows reach shoulder height. As you pull the dumbbells up, think of pulling your shoulder blades down. Be sure to keep the dumbbells close to your body as you pull them upwards. This is an upright row.
  3. Lower the dumbbells back down the front of your body, returning to the starting position.
  4. Lift the dumbbell in your right hand straight out in front of your body, raising the weight until it reaches shoulder height. Keep your right arm relatively straight, with a slight bend in the right elbow. This is a front raise.
  5. Lower the dumbbell down, returning to the starting position.

4. Lateral Raises

Targets: The lateral deltoid (also engages the anterior deltoid and posterior deltoid).

two women performing lateral raises as example of best shoulder exercises for women

How to Do a Dumbbell Lateral Raise

  1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Hold a dumbbell in each hand at hip level, palms are facing in towards each other.
  2. Engage your core as you lift the dumbbell in your right hand out towards your right side, keeping a slight bend in the elbow. Lift the dumbbell just to shoulder height.
  3. Slowly lower the dumbbell to the starting position.
  4. Repeat, this time performing a lateral raise with the dumbbell in your left hand.

5. Dumbbell Punches

Targets: Shoulders, triceps, upper back, mid-back, abs and core muscles.

two women performing dumbbell punches as example of best shoulder workout for women

How to Do a Dumbbell Punch

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Elbows are bent at 90 degrees and palms are facing in towards each other (hammer grip).
  2. Alternate punching each dumbbell forward a few inches, then returning to center.

6. Single Arm Half Kneeling Arnold Press

Targets: All three heads of the deltoids, also known as your shoulder muscles.

two women performing both a standing and kneeling single arm arnold press as example of best dumbbell shoulder exercises

How to Do a Single-Arm Half-Kneeling Arnold Press

  1. Find a half-kneeling position. Feet are shoulder-width apart, with your right knee on the ground and your left foot planted on the floor. Shoulders are stacked over hips.
  2. Hold one dumbbell in your right hand in front of your face at eye level, palm facing in towards your face.
  3. Engage your core and squeeze your glutes to protect your lower back as you slowly raise the weight in your right hand overhead. As you raise the dumbbell, rotate your wrist so that the palm of your hand is facing outward (away from the body) when your arm is fully extended overhead.
  4. Slowly reverse the movement, rotating your wrist as you lower the dumbbell to return to the starting position. Your palm is now facing towards your body.

Modification: Perform this exercise from a standing position if kneeling is not comfortable.

7. Single-Arm Half-Kneeling Hinge and Shoulder Press

Targets: The rear deltoids and front deltoids (shoulders) and core.

two women performing a hinge, swing and dumbbell shoulder press as part of best dumbbell shoulder workouts example

How to Do a Single-Arm Half-Kneeling Hinge and Shoulder Press

  1. Start in a half-kneeling position with your right knee on the ground and your left foot planted on the ground.
  2. Hold one dumbbell in your right hand with a neutral grip (palm is facing your body).
  3. Perform a half-kneeling hinge swing by hinging at the hips, sending the dumbbell between your legs. Drive your hips forward, powering the dumbbell up to your right shoulder. Your elbow should be in line with your shoulder (maintain a neutral grip).
  4. From here, perform a single-arm dumbbell shoulder press. Press the dumbbell straight overhead, locking out the elbow, right bicep near the right ear.
  5. Slowly lower the dumbbell back down towards the right shoulder and return to the starting position, dropping the dumbbell between the legs.

Modification: Perform this exercise from a standing position if kneeling is uncomfortable.

FAQs

What exercise is best for shoulder pain?

For general shoulder pain relief, shoulder mobility exercises like cross-body shoulder stretches and controlled articular rotations are helpful. I’d also recommend adding shoulder strengthening exercises to your routine, like scapular retraction/protraction and internal/external rotation exercises.

What are some effective shoulder exercises for women at home without weights?

Some of the most effective shoulder exercises for women at home without weights include variations of planks and push-ups. Tricep dips, arm circles and bear crawl exercises are also helpful in strengthening the upper body, including the shoulders.

Can you effectively build shoulders at home?

Yes, you can effectively build the muscle groups in the shoulders at home — no bench, barbell or fancy gym equipment needed. Choosing the right weights plays a large role in effective strength training workouts. You want to fatigue the shoulder muscles while continuing to maintain good form throughout the workout. The last 2-3 reps should be challenging to complete with good form – that’s a sign you’ve chosen the correct weights.

What muscles are in the shoulders?

The shoulders are made up of the deltoid muscles (anterior deltoid, lateral deltoid and posterior deltoid) and the four rotator cuff muscles (subscapularis, supraspinatus, infraspinatus, and teres minor muscles). While these muscles are relatively small compared to some of the larger muscles in the upper body (like the chest and back), it’s important to strength train the shoulder muscles, especially if you want to keep the shoulder joint secure and avoid a rotator cuff injury.

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4 comments

  1. I love all your videos! We need one just for Biceps! I love this shoulder workout and the back, tricep and chest! All so challenging and so quick! Thank you!

    Reply

    • Candace! I’m so glad you’re loving the workout videos! And yes, we’ll need to add one of these split training workouts for biceps too. Stay tuned I have a legs, back and biceps workout coming soon! Keep up the great work! -Lindsey

      Reply

  2. I can’t wait to try your best shoulder exercises. I love your workouts. I’ve been using them for about a year and have seen a huge difference in my body. Thank you so much for the motivation and know how to make strength training a part of my workout routine. I am almost 50 and look better than I have in years thanks to your blog and workouts. Thank you!

    Reply
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