Dumbbell Shoulder Press
Muscles worked
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 pressing exercise for the shoulders. A dumbbell in each hand at ear level, you push overhead to straight arms, then lower under control. Each arm works independently, which fixes imbalances and demands more stability than the bar, a real plus for balanced development. The front delt leads the movement, assisted by the side delts and the triceps. Keep the trunk braced, do not arch the lower back as you push, and lower at least until the elbows drop below the shoulders for a full range.
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.
Should I lower the dumbbells all the way down?expand_more
Lower at least until the elbows drop slightly below shoulder height: it is the range that works the shoulder. No need to force lower if the shoulder pinches; adapt to your mobility.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.