Dumbbell Shoulder Press
A seated or standing overhead press using a dumbbell in each hand, one of the main ways to build shoulder pressing strength with help from the triceps. It suits lifters comfortable with basic pressing patterns.
How to do the dumbbell shoulder press
- Sit on a bench with back support, holding a dumbbell in each hand resting on your thighs.
- Raise the dumbbells to shoulder height one at a time, using your thighs to help bring them into position.
- Rotate your wrists so your palms face forward; this is your starting position.
- Press both dumbbells straight up as you exhale, until they nearly touch at the top.
- Pause briefly in the fully extended position.
- Lower the dumbbells back down slowly to shoulder height as you inhale, then repeat.
Original library instructions (6 steps)
- 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.
Common mistakes
- Arching the lower back excessively to press the weight up; keep your core braced and back supported.
- Pressing the dumbbells forward instead of straight up; keep the path vertical over your shoulders.
- Using a load too heavy to control on the way down; slow the lowering phase on every rep.
- Rushing the setup and cleaning the dumbbells up carelessly; bring them to shoulder height with control.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 5 to 8 reps, 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a bench with back support if your lower back tends to arch too much during the press.
- Keep your wrists stacked directly over your elbows throughout the lift for a stronger, safer position.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dumbbell shoulder press good for beginners?
It suits lifters who already have some pressing experience, since controlling two dumbbells overhead takes a bit more shoulder stability than a barbell press.
What muscles does the dumbbell shoulder press work?
It mainly targets the shoulders, with the triceps helping to lock the arms out at the top of the press.
