Which shoulder dumbbell exercises does GainsLog use in its programs?

Dumbbell Lateral Raise, Dumbbell Shoulder Press, Seated Dumbbell Lateral Raise, Seated Dumbbell Shoulder Press, and Seated Incline Dumbbell Lateral Raise. The app uses these shoulder dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.

How many sets of shoulder exercises should I do a week?

GainsLog's program builder rates a program against 5 to 12 working sets a week for your shoulders at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total.

Which shoulder dumbbell exercises are compound?

The GainsLog library tags 6 of the 13 as compound lifts, for example Dumbbell Shoulder Press, Seated Dumbbell Shoulder Press, Arnold Press, and Dumbbell Facepull. The other 7 are isolation exercises.

Shoulder dumbbell exercises

By Ossian Hempel · Updated November 3, 2026

The GainsLog exercise library has 13 dumbbell exercises that target your shoulders. 5 of them are used in the app's programs or suggested by its program builder.

Exercises: 13
Joint actions: 3
In GainsLog programs: 5
Balanced weekly sets, default profile: 5 to 12

Shoulder abduction

The upper arm lifts away from the side of the body, as in a lateral raise, an overhead press or an upright row. 9 exercises.

Shoulder dumbbell exercises: shoulder abduction
Exercise	Equipment	Type	Notes
Dumbbell Lateral RaiseDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs
Dumbbell Shoulder PressDumbbells · Compound · In GainsLog programs	Dumbbells	Compound	In GainsLog programs
Seated Dumbbell Lateral RaiseDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs
Seated Dumbbell Shoulder PressDumbbells · Compound · In GainsLog programs	Dumbbells	Compound	In GainsLog programs
Seated Incline Dumbbell Lateral RaiseDumbbells · Isolation · In GainsLog programs, Incline	Dumbbells	Isolation	In GainsLog programs, Incline
Arnold PressDumbbells · Compound	Dumbbells	Compound
Dumbbell Upright RowDumbbells · Compound	Dumbbells	Compound
Seated Arnold PressDumbbells · Compound	Dumbbells	Compound
Single Arm Dumbbell Lateral RaiseDumbbells · Isolation	Dumbbells	Isolation

Log your shoulder dumbbell work in GainsLog

Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.

Horizontal shoulder abduction

The upper arm moves out and back at shoulder height, as in a reverse fly. 3 exercises.

Shoulder dumbbell exercises: horizontal shoulder abduction
Exercise	Equipment	Type
Bent Over Rear Lateral RaiseDumbbells · Isolation	Dumbbells	Isolation
Dumbbell FacepullDumbbells · Compound	Dumbbells	Compound
Seated Bent Over Dumbbell Rear Delt FlyDumbbells · Isolation	Dumbbells	Isolation

Shoulder flexion

The upper arm rises forward and up, as in an incline press, an incline fly or a front raise. 1 exercise.

Shoulder dumbbell exercises: shoulder flexion
Exercise	Equipment	Type	Notes
Dumbbell Front RaiseDumbbells · Isolation	Dumbbells	Isolation

In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.

How many sets of shoulders a week?

GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your shoulders is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.

A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the shoulders range, whatever the equipment.

Weekly working sets for shoulders in GainsLog
Priority	Default profile	Female profile
Focus	10 to 15	10 to 15
Balanced	5 to 12	5 to 12
Deprioritized	1 to 5	1 to 5

Plan every muscle at once with the volume calculator.

Rate your program's weekly sets in GainsLog

GainsLog's program builder rates your program against these set ranges for every muscle.

FAQ

Which shoulder dumbbell exercises does GainsLog use in its programs?: Dumbbell Lateral Raise, Dumbbell Shoulder Press, Seated Dumbbell Lateral Raise, Seated Dumbbell Shoulder Press, and Seated Incline Dumbbell Lateral Raise. The app uses these shoulder dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
How many sets of shoulder exercises should I do a week?: GainsLog's program builder rates a program against 5 to 12 working sets a week for your shoulders at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total.
Which shoulder dumbbell exercises are compound?: The GainsLog library tags 6 of the 13 as compound lifts, for example Dumbbell Shoulder Press, Seated Dumbbell Shoulder Press, Arnold Press, and Dumbbell Facepull. The other 7 are isolation exercises.