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Dumbbell Shoulder Press

A intermediate strength exercise for the shoulders, done with a dumbbell.

Dumbbell Shoulder Press: starting positionDumbbell Shoulder Press: finishing position
Main muscles
Shoulders
Also works
Triceps
Equipment
Dumbbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Dumbbell Shoulder Press

  1. 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.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Shoulder Press

Questions

What muscles does the Dumbbell Shoulder Press work?

Mainly the shoulders, with the triceps helping.

Is the Dumbbell Shoulder Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Dumbbell Shoulder Press?

Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Shoulder Press or Dumbbell One-Arm Upright Row.

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

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).