Exercises · Front delts · Dumbbell

Dumbbell shoulder press

How to do it

1. Sit or stand with a dumbbell in each hand at shoulder height.
2. Press the dumbbells overhead until your arms are straight.
3. Lower them back to shoulder height under control.

Form cues that help

• Keep your wrists stacked over your elbows, with your forearms close to vertical.
• Press slightly up and in so the dumbbells finish over your shoulders.
• If you sit, keep your back against the pad and your feet planted.
• If you stand, squeeze your glutes and keep your ribs down.

Common mistakes

• Arching your lower back. Brace your core and keep your ribs down.
• Short reps. Start at shoulder height and finish with your arms straight.
• Letting the dumbbells drift forward. Keep them over your shoulders and elbows.
• Rushing the way down. Lower the weights under control.

Alternatives and variations

• The overhead press uses a barbell, so you can load it in smaller jumps.
• The lateral raise works your side delts with lighter dumbbells.
• The push-up and barbell bench press are horizontal pressing options.
• The triceps pushdown adds direct work for the triceps.

How to progress it

Add reps until you can finish every set cleanly, then move up to the next pair of dumbbells. If the jump feels too big, add a rep or two to each set first. Log your sets each session. See progressive overload.

See it moving in FollowSet

FollowSet has a 3D demo for the dumbbell shoulder press, with the working muscles highlighted, and it logs every set. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain in your shoulders or elbows, and ask a qualified coach or clinician if you have an injury.