Dumbbell shoulder workout
Use once weekly at first, accounting for the shoulder work in your pressing and rowing sessions.

Seated Overhead Press (Dumbbell): 3 × 10 reps; rest 90s
Use a supported seated position and press through a comfortable path without arching to finish the rep.
Alternative: Machine shoulder press

Seated Lateral Raise (Dumbbell): 2 × 12 reps; rest 60s
Sit upright, keep a small elbow bend and lift light dumbbells out to the sides without swinging.
Alternative: Standing dumbbell lateral raise

Rear Delt Reverse Fly (Dumbbell): 2 × 12 reps; rest 60s
Keep your torso supported or hinged steadily and open your arms with a controlled, light load.
Alternative: Reverse fly machine

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
Use separate loads for the press and raises. The accessory movements usually need much less weight.
If this follows a push day, skip the overhead press rather than automatically adding another three pressing sets.

https://mylifts.app/workouts/dumbbell-shoulder-workout/