Dumbbell Shoulder Press

The Dumbbell Shoulder Press targets the Shoulders and suits intermediate-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.

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Dumbbell Shoulder Press - starting position

Starting position

Dumbbell Shoulder Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Dumbbell Shoulder Press

  1. 1

    While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

  2. 2

    Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

  3. 3

    Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

  4. 4

    Now, exhale and push the dumbbells upward until they touch at the top.

  5. 5

    Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Dumbbell Shoulder Press work?

The Dumbbell Shoulder Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

Is the Dumbbell Shoulder Press good for beginners?

The Dumbbell Shoulder Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell Shoulder Press?

You need dumbbell to perform the Dumbbell Shoulder Press. Most commercial gyms will have this available.

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