Dumbbell Shoulder Press
- Beginner
- Gym
- Home
The dumbbell shoulder press presses a dumbbell in each hand straight overhead from shoulder height, sitting or standing with your core braced. It trains the front and side delts and triceps, and each arm must stabilize on its own path. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Sit or stand with dumbbells at shoulder height.
- Brace your core, ribs down.
- Press the dumbbells straight overhead.
- Lower back to your shoulders with control.
Form cues
- Keep your ribs down so your back stays flat.
- Exhale as the dumbbells pass your ears.
- Stop just short of locking your elbows out hard.
Common mistakes
- Back arches as the dumbbells go up. Brace your core and keep your ribs down.
- Dumbbells drift forward instead of straight up. Press the dumbbells in a straight line up.
- One arm presses faster than the other. Press both dumbbells at the same even pace.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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