Dumbbell Shoulder Press
The dumbbell shoulder press pushes weights overhead to work the front and middle of your shoulders, along with your triceps and upper traps.
How it moves
Dumbbells at shoulder heightShoulders and triceps working. A simplified figure, not a full form check.
- Main muscle
- Shoulders
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 3 sets of 8 to 12 reps
Written by WellPath FusionLast updated
- Start position. Sit on a bench with back support, or stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height.
- Set your grip. Turn your palms to face forward or slightly in, elbows just in front of your body.
- Brace. Tighten your stomach so your lower back does not arch as you press.
- Press up. Push the dumbbells up until your arms are straight, bringing them slightly together above your head.
- Lower. Lower them with control back to shoulder height.
What are the most common mistakes?
- Arching the lower back. If you lean back to finish the rep, the weight is too heavy.
- Elbows flared straight out. Keep them slightly forward of your body.
- Shrugging. Let the shoulders move naturally, but do not hunch them up to your ears before you press.
How can you make it easier or harder?
Make it easier
Press one arm at a time, or use lighter dumbbells.
Make it harder
Stand instead of sitting, so your core has to hold you steady.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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