Dumbbell Shoulder Press
How to do the Dumbbell Shoulder Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Dumbbell
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.
Log it, see it on your body.
Every Dumbbell Shoulder Press set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Dumbbell Shoulder Press: common questions
What muscles does the Dumbbell Shoulder Press work?
The Dumbbell Shoulder Press primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Dumbbell Shoulder Press suitable for beginners?
The Dumbbell Shoulder Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Shoulder Press?
To do the Dumbbell Shoulder Press you'll need a dumbbell.
Is the Dumbbell Shoulder Press a compound or isolation exercise?
The Dumbbell Shoulder Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Shoulder Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Shoulder Press sets, free.
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