Muscles worked
What the dumbbell shoulder press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the bench. For the seated version, set the back pad upright or one notch back from upright. Sit with your hips and upper back against the pad and your feet flat, a bit wider than your hips.
- 02
Get the dumbbells up. Rest the dumbbells on end on your thighs. Sit back and drive one knee up at a time to pop each dumbbell to your shoulder, rather than curling them up.
- 03
Start position. Hold the dumbbells just outside your shoulders at about shoulder height, palms facing forward or turned slightly in. Your wrists should be stacked over your elbows.
- 04
Elbow angle. Bring your elbows slightly in front of your body, not flared straight out to the sides. This lines your upper arms up with your shoulder blades and is easier on most shoulders.
- 05
Brace. Take a breath, pull your ribs down and keep your head neutral. Standing, set your feet about hip width and squeeze your glutes.
Step by step
How to do the dumbbell shoulder press
- 01
Press up. Push both dumbbells straight up, keeping your forearms vertical and your wrists over your elbows the whole way.
- 02
Finish over the shoulders. Let the dumbbells drift slightly in as they rise so they finish over your shoulders, a few inches apart. There is no need to touch them together.
- 03
Lock out. Straighten your elbows fully with your arms about in line with your ears. Let your shoulder blades rotate up rather than shrugging hard toward your ears.
- 04
Lower. Lower under control along the same path until the dumbbells are back at shoulder height, then press the next rep without bouncing.
- 05
Finish the set. After the last rep, bring the dumbbells to your shoulders, then down to your thighs before you sit up or stand and set them down.
Cues to say in your head
- Wrists over elbows
- Ribs down
- Elbows slightly forward
- Press up and in
- Reach at the top
- Control the way down
Fix these first
Common mistakes
Arching the lower back to finish the rep
Pull your ribs down and keep your back against the pad, or squeeze your glutes if standing. If you still lean back, the dumbbells are too heavy.
Elbows flared straight out to the sides
Bring them a little in front of your body. A slight forward angle tends to feel better on the shoulder and keeps the press smooth.
Stopping short at the bottom
Lower until the dumbbells reach shoulder height on every rep. Half reps at the top cut out the hardest part of the lift.
Dumbbells drifting forward or wide
Keep your forearms vertical and finish with the dumbbells over your shoulders, not out in front of your face.
Bent-back wrists
Grip the handle in the middle and keep your knuckles pointing up, so the weight sits over your forearm bones.
Banging the dumbbells together at the top
Stop them a few inches apart. Clanking them shifts the load off your shoulders and costs you control.
Stay safe
Start lighter than you expect, since getting heavy dumbbells into position is often the hardest part. If a rep stalls, lower the dumbbells back to your shoulders under control and set them on your thighs rather than grinding with your arms bent overhead. A spotter should stand behind you and help at your wrists, not your elbows. Stop if you feel sharp or pinching pain in the shoulder, and get it checked if it keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 4 to 6 | 80–88% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 65–78% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 12 to 15 | 55–65% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 8 to 10 | 50–60% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
140–168lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. The most common way to use this lift. Take sets close to failure with a full range.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Shoulder Press questions
What muscles does the dumbbell shoulder press work?
Mainly the front and side shoulders and the triceps, with the upper chest and the muscles that rotate your shoulder blades helping. Your abs work to keep your lower back from arching, more so when you stand.
Is the seated dumbbell shoulder press better than standing?
Neither is better; they do different jobs. Seated with back support usually lets you press more and focus on the shoulders, while standing makes your core and legs work to keep you steady. Many people use seated for heavy sets and standing for lighter ones.
How do you do a kettlebell overhead press?
Hold one kettlebell in the rack position, resting on the back of your forearm with your wrist straight. Press it straight up, letting your palm turn from facing in to facing forward, and lock out with your arm by your ear. Lower it back to the rack with control.
Is the dumbbell shoulder press better than the barbell overhead press?
Both build the shoulders. Dumbbells let each arm move on its own path and show up strength gaps between sides, while the barbell lets you lift more and progress in smaller steps. Plenty of programs use one as the main press and the other as a second shoulder exercise.
How heavy should my dumbbells be for shoulder press?
Pick a pair you can press for your target reps with one or two left in the tank and no lower back arch. Two dumbbells together usually add up to a bit less than you can press on a barbell, so start light and add weight once every set hits the top of your rep range.
How many sets and reps of dumbbell shoulder press should I do?
For muscle, 3 to 4 sets of 8 to 12 reps is a solid default. For strength, use 3 to 5 sets of 4 to 6 with heavier dumbbells, seated for stability.
Train in Protocol
Log your dumbbell shoulder press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.