How to Do Dumbbell Shoulder Press
Step-by-step instructions, muscles worked and workouts that use the dumbbell shoulder press.
| Main muscles | Shoulders |
| Also works | Triceps |
| Equipment | Dumbbell |
| Level | Intermediate |
| Type | Strength |
How to do it
- While 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.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Shoulders Workout for Intermediate6 exercises · about 47 min · DumbbellGym Shoulders Workout for Intermediate6 exercises · about 47 min · GymBeginner Dumbbell Full BodyFrom our videos
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: