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Dumbbell Shoulder Press
PushCompoundHaltèresIntermediate
Muscles worked
Front
Back
ShouldersTriceps
Instructions
- 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.
About Dumbbell Shoulder Press
The seated dumbbell shoulder press is a compound pushing exercise for the shoulders. Each arm works independently, correcting imbalances and demanding more stability than a barbell. The front delt drives the movement, assisted by the lateral heads and the triceps.
check_circleBenefits
- check_circleEach arm works alone, correcting side-to-side imbalances
- check_circleGreater range than a barbell for a deeper stretch
- check_circleStrengthens the shoulder stabilizers and the core
lightbulbExecution tips
- lightbulbSet your back against a slightly inclined backrest
- lightbulbLower the dumbbells to about ear level
- lightbulbPress up bringing them together without clashing
- lightbulbKeep the wrists stacked over the elbows
warningCommon mistakes
- warningOver-arching, turning it into an incline press
- warningLowering too far and straining the shoulder
- warningSnapping the elbows into a hard lockout
- warningFlaring the elbows too far behind the body
helpFrequently asked questions
Dumbbell or barbell for shoulders?expand_more
Dumbbells give more range and fix imbalances, while the barbell allows heavier loads and more overall strength. Alternating is ideal.
Seated or standing?expand_more
Seated with a backrest isolates the shoulders better and protects the back. Standing adds core demand but limits the load.
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