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shoulders

Dumbbell Shoulder Press

Seated with your back supported, you press a dumbbell in each hand from your shoulders to overhead. The standard shoulder builder.

beginnerdumbbellsflat bench

Dumbbell Shoulder Press, start position
START
Dumbbell Shoulder Press, end position
END
BEFORE YOU START2
  1. Set the backrest upright or one notch back.
  2. Pick a pair of dumbbells you can lift to your shoulders without swinging.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and your feet flat on the floor.
  2. Lift the dumbbells to your shoulders, one at a time, using your thighs to help.
  3. Hold them just above your shoulders with your palms facing forward.
  4. Tighten your stomach.

Check: The dumbbells are just above your shoulders, your forearms point straight up, and your back is against the pad.

Press overhead

  1. Press both dumbbells straight up until they almost touch above your head.
  2. Stop just short of locking your elbows.

Check: The weight is directly above your head, your arms are almost straight, and your lower back has not arched.

Lower slowly

  1. Bend your elbows and lower the weight slowly until they are back just above your shoulders.

Check: The dumbbells are just above your shoulders with your forearms pointing straight up.

That is one rep. Repeat for your set. To finish, lower the dumbbells to your shoulders and then to your thighs.

Breathe out as you press up in about 1 second; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Dumbbell Shoulder Press: muscles worked, front view
Dumbbell Shoulder Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Arching the lower back and leaning back. Shifts the load onto the spine. Fix: Tighten your stomach and squeeze your buttocks; lower the weight if you still arch.
  • Pressing the weight forward instead of straight up. Fix: Move your head back slightly as the weight passes your face so it travels straight up.
  • Dropping the weight fast to the start. Fix: Lower over 2 to 3 seconds.
SAFETY2
  • Keep your wrists straight, knuckles pointing at the ceiling.
  • Stop if you feel pinching in the front of the shoulder.
EQUIPMENT SETTINGS
  • flat bench · backrest: upright or one notch back · seat: feet flat on the floor
RELATED EXERCISES

easier: smith machine shoulder press

harder: standing barbell shoulder press

variants: seated barbell shoulder press, dumbbell push press

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