Dumbbell Shoulder Press
Dumbbell Shoulder Press is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with dumbbells.
How to do it
- 1While 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.
- 2Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- 3Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- 4Now, exhale and push the dumbbells upward until they touch at the top.
- 5Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- 6Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.