Dumbbell Shoulder Press tutorial
The dumbbell shoulder press is a compound exercise that strengthens the delts and triceps while letting each arm move along its natural path. It can be done seated or standing and is a good option for beginners at home or in the gym.
How to perform
- Sit on an upright bench or stand, holding the dumbbells.
- Hold the dumbbells at shoulder height beside your ears with palms facing forward.
- Brace your core and pull your shoulder blades slightly back.
- Press the dumbbells overhead until your arms are nearly straight and the weights come slightly together.
- Lower the dumbbells under control back to shoulder height.
Breathing: Exhale as you press up and inhale as you lower the dumbbells.
Key tips
- Keep your forearms vertical throughout.
- Position your elbows slightly in front of your body, not directly out to the sides.
- When seated, keep your back against the pad without arching.
Common mistakes
- Arching the lower back and leaning back.
- Not lowering the dumbbells enough and cutting the range short.
- Clanking the dumbbells together overhead.
Safety: Those with shoulder issues should use light weights in a pain-free range or press with a neutral, palms-facing grip.
ShouldersPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
