Dumbbell Shoulder Press
A dumbbell overhead press that allows a more natural shoulder path than a barbell.
Equipment: Dumbbells
How to do it
- 1Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
- 2Brace your core and press the dumbbells straight overhead until your arms are extended.
- 3Lower them back to shoulder height with control.
Common mistakes
- Arching the lower back to press the weight up.
- Letting the dumbbells drift forward instead of pressing in a straight vertical line.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Shoulder Press safe for beginners?
The Dumbbell Shoulder Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Dumbbell Lateral Raise first is a reasonable place to start.
See the Dumbbell Lateral RaiseWhat muscles does the Dumbbell Shoulder Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Dumbbell Shoulder Press?
The Overhead Barbell Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Overhead Barbell PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.