Dumbbell Shoulder Press
Auto DetectedA vertical push exercise using dumbbells that targets the anterior deltoids and triceps to build overhead strength; commonly performed seated to maximize stability and isolation.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Abs, Lower Back
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Traps
6/10Upper Traps
Chest
4/10Upper Chest
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on a bench with back support, holding dumbbells on your thighs. Kick the weights up to shoulder height one at a time, palms facing forward or slightly inward.
- Brace your core and press the dumbbells vertically until arms are fully extended.
- Drive the weights slightly inward at the top without letting them touch.
- Lower the dumbbells under control until thumbs reach ear level.
- Maintain vertical forearms throughout the descent.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Ribs down
- Biceps to ears
- Punch the ceiling
- Control the descent
- Wrists stacked over elbows
Breathing
Inhale as you lower the weights to shoulder height, and exhale forcefully as you press overhead.
Tempo
2-0-1
Range of Motion
Lower until dumbbells are at ear level or lightly touch shoulders; press to full elbow extension without locking out.
Safety
Safety Notes
- Avoid if experiencing acute shoulder impingement
- Ensure bench is set to a high incline or 90 degrees
- Start with lighter weights to master stability
- Do not hyperextend the neck forward
Spotting
Spotter stands behind the lifter, supporting at the wrists or elbows to assist the lift if necessary.
Common Mistakes
- Arching lower back excessively
- Flaring elbows too wide
- Using leg drive (if seated)
- Cutting range of motion short
- Clanking weights at the top
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Uncontrolled hypertension
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic extension
Build Up First
- Mastery of basic pressing mechanics
- Core stability competency
- Experience with free weights
Also known as
Seated Dumbbell Press, Dumbbell Overhead Press, DB Military Press, Seated Shoulder Press
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