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

1. Sit or stand holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Brace your core and keep your ribs down, not flared.
3. Press both dumbbells overhead until your arms are straight but not locked.
4. Pause briefly at the top.
5. Lower the weights slowly back to shoulder height.
6. 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.

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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.