How to do a Dumbbell Shoulder Press
The Dumbbell Shoulder Press is a beginner dumbbell exercise that works your shoulders, with help from your triceps and upper back.
How to do a Dumbbell Shoulder Press, step by step
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Shoulders |
|---|---|
| Secondary muscles | Triceps Upper Back |
| Equipment | Dumbbell |
| Difficulty | Beginner |
Common mistakes
- Using excessive weight
- Arching the back
- Not controlling the descent
- Elbows flaring out too much
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Shoulder Press work?
The Dumbbell Shoulder Press mainly works your shoulders. It also works your triceps and upper back.
Is the Dumbbell Shoulder Press good for beginners?
Yes. The Dumbbell Shoulder Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Shoulder Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Shoulder Press?
Good alternatives are Band Shoulder Press, Barbell Wide Military Press and Machine Shoulder Press.
Put it in a workout plan
Track your Dumbbell Shoulder Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.