How to do a Dumbbell Shoulder Press

Authored by Fitbod

About Dumbbell Shoulder Press

Sets Logged
5,991,600
Popularity Rank
7th
Difficulty
Beginner
Shoulders Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.

  1. Sit on a bench with your back straight holding a pair of dumbbells just outside shoulder-width apart, palms facing forward, and elbows flexed to your sides.
  2. Begin to extend your arms overhead by pressing through your palms while keeping your wrist and forearms vertical to the ground.
  3. The dumbbells should be in align with your ears at full arm extension before descending them back to the starting position.

Common Mistakes

  • Leaning Back

    Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.

  • Always Sitting

    Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight