If you're looking for an alternative to the traditional dumbbell shoulder press, you're in luck! There are plenty of other exercises that can give you the same benefits without putting as much strain on your shoulders. In this article, we'll explore 15 effective dumbbell shoulder press alternatives that you can add to your workout routine.
1. Arnold Press
The Arnold press is a great alternative to the dumbbell shoulder press because it targets all three heads of the shoulder muscle. To perform this exercise, start by holding a dumbbell in each hand at shoulder height. Then, rotate your palms so that your palms are facing your body. Press the dumbbells up and out as you rotate your palms so that they are facing away from your body. Lower the dumbbells back down to shoulder height and repeat.
2. Seated Dumbbell Lateral Raise
The seated dumbbell lateral raise is another great alternative to the dumbbell shoulder press. This exercise targets the middle part of your shoulder muscles. To perform this exercise, sit on a bench with your feet flat on the ground. Hold a dumbbell in each hand and raise them out to the side until they are level with your shoulders. Lower the dumbbells back down to your sides and repeat.
3. Standing Dumbbell Front Raise
The standing dumbbell front raise is a great exercise for targeting the front part of your shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells up in front of your body until they are level with your shoulders. Lower the dumbbells back down to your sides and repeat.
4. Bent Over Dumbbell Rear Delt Raise
The bent over dumbbell rear delt raise is a great exercise for targeting the back part of your shoulder muscles. To perform this exercise, bend over at the waist and hold a dumbbell in each hand. Raise the dumbbells up and out to the side until they are level with your shoulders. Lower the dumbbells back down to your sides and repeat.
5. Cable Lateral Raise
The cable lateral raise is a great alternative to the dumbbell shoulder press because it provides constant tension throughout the exercise. To perform this exercise, stand facing a cable machine with the handle at shoulder height. Hold the handle with one hand and raise it out to the side until it is level with your shoulder. Lower the handle back down to your side and repeat. Switch sides and repeat.
6. Cable Front Raise
The cable front raise is another great exercise for targeting the front part of your shoulder muscles. To perform this exercise, stand facing a cable machine with the handle at waist height. Hold the handle with one hand and raise it up in front of your body until it is level with your shoulders. Lower the handle back down to your side and repeat. Switch sides and repeat.
7. Standing Dumbbell Rear Delt Raise
The standing dumbbell rear delt raise is another great exercise for targeting the back part of your shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells out to the side until they are level with your shoulders. Lower the dumbbells back down to your sides and repeat.
8. Cable Face Pulls
Cable face pulls are a great exercise for targeting the upper back and shoulder muscles. To perform this exercise, stand facing a cable machine with the handle at chest height. Hold the handle with both hands and pull it towards your face, keeping your elbows high. Lower the handle back down to chest height and repeat.
9. Dumbbell Upright Row
The dumbbell upright row is a great exercise for targeting the upper back and shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Pull the dumbbells up towards your chin, keeping your elbows high. Lower the dumbbells back down to your sides and repeat.
10. Seated Bent Over Rear Delt Raise
The seated bent over rear delt raise is another great exercise for targeting the back part of your shoulder muscles. To perform this exercise, sit on a bench with your feet flat on the ground. Bend over at the waist and hold a dumbbell in each hand. Raise the dumbbells out to the side until they are level with your shoulders. Lower the dumbbells back down to your sides and repeat.
11. Dumbbell Push Press
The dumbbell push press is a great exercise for targeting the front part of your shoulder muscles. To perform this exercise, hold a dumbbell in each hand at shoulder height. Dip down slightly and then explosively push the dumbbells up over your head. Lower the dumbbells back down to shoulder height and repeat.
12. Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a variation of the traditional dumbbell shoulder press that can be less taxing on your shoulders. To perform this exercise, sit on a bench with your feet flat on the ground. Hold a dumbbell in each hand at shoulder height. Press the dumbbells up over your head and then lower them back down to shoulder height.
13. Seated Cable Shoulder Press
The seated cable shoulder press is another great alternative to the dumbbell shoulder press. This exercise provides constant tension throughout the movement. To perform this exercise, sit on a bench facing a cable machine with the handle at shoulder height. Hold the handle with both hands and press it up over your head. Lower the handle back down to shoulder height and repeat.
14. Kettlebell Overhead Press
The kettlebell overhead press is a great exercise for targeting the front part of your shoulder muscles. To perform this exercise, hold a kettlebell in each hand at shoulder height. Dip down slightly and then explosively push the kettlebells up over your head. Lower the kettlebells back down to shoulder height and repeat.
15. Barbell Overhead Press
The barbell overhead press is a great exercise for targeting the front part of your shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell at shoulder height. Dip down slightly and then explosively push the barbell up over your head. Lower the barbell back down to shoulder height and repeat.
Conclusion
There are plenty of effective dumbbell shoulder press alternatives that you can add to your workout routine. By incorporating these exercises into your routine, you can target all parts of your shoulder muscles while reducing the strain on your shoulders. Experiment with different exercises to find what works best for you.