# How to Do Dumbbell Shoulder Press

Learn how to do the Dumbbell Shoulder Press with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Dumbbells

## Muscles worked

shoulders, triceps, upper chest

## How to do it: step by step

- Sit or stand holding a dumbbell in each hand at shoulder height, palms facing forward.
- Brace your core and keep your ribs down, not flared.
- Press both dumbbells overhead until your arms are straight but not locked.
- Pause briefly at the top.
- Lower the weights slowly back to shoulder height.
- Keep your back flat; do not arch or lean back to finish the rep.

## Tips

- Choose a weight you can control for the full range of motion.
- If seated, use a bench with back support to protect your lower back.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Dumbbell Shoulder Press work?

The Dumbbell Shoulder Press mainly works the shoulders, triceps, upper chest.

### How many reps of the Dumbbell Shoulder Press should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Dumbbell Shoulder Press good for beginners?

It can be. The Dumbbell Shoulder Press is an intermediate move, so learn the basic version first and build up gradually.