Videos
Instructions
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing forward.
- Keep your back straight and feet flat on the floor.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause briefly at the top of the movement.
- Lower the dumbbells back down to shoulder level in a controlled motion.
Technical Tips
- Do not lock your elbows at the top to maintain muscle tension.
- Avoid arching your back by engaging your core throughout the movement.
- Use a full range of motion to maximize shoulder engagement.
Breathing Tips
- Exhale as you press the dumbbells overhead.
- Inhale as you return them to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Cervical spine conditions
The Dumbbell Shoulder Press is a foundational upper-body exercise that builds strength and muscle mass in the shoulders. It primarily targets the deltoids, engaging all three heads—front, side, and rear—while also involving the triceps for support during the pressing motion. This compound movement is commonly performed seated with back support to stabilize the spine and isolate the shoulder muscles effectively. Using dumbbells allows for a natural range of motion and balanced muscle development between both arms. Unlike a barbell press, the dumbbell variation also engages stabilizer muscles, contributing to joint integrity and overall shoulder functionality. The movement can be incorporated into strength, hypertrophy, or general fitness routines and is suitable for all training levels. Whether aiming to build broader shoulders or improve overhead pressing strength, the Dumbbell Shoulder Press remains a highly efficient and accessible exercise that supports upper-body development and functional performance.
What muscles does the Dumbbell Shoulder Press target?
The Dumbbell Shoulder Press primarily works the deltoids and also engages the triceps and upper traps for pressing stability.
Is the Dumbbell Shoulder Press better seated or standing?
The seated version provides more back support and reduces the risk of using momentum, making it ideal for isolating the shoulders.
Can beginners do the Dumbbell Shoulder Press?
Yes, it’s a great beginner exercise that is easy to learn and provides excellent results with proper form and moderate weights.
How many reps should I do for shoulder growth?
Aim for 8–12 reps per set to promote hypertrophy while maintaining control and proper form throughout the movement.
Should I rotate my wrists during the Dumbbell Shoulder Press?
No, maintain a neutral forward-facing grip throughout the press to ensure consistent deltoid activation and joint safety.