Shoulders / Intermediate / Compound (multi-joint)

Dumbbell Shoulder Press

A dumbbell exercise for the front delts and side delts, with the triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Dumbbells

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
4. Now, exhale and push the dumbbells upward until they touch at the top.
5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Leaning back into a big arch.

  Why it hurts: The lower back takes the load and the press turns into a steep incline press.

  ✓ Instead: Squeeze the glutes and brace the abs. If you still arch, reduce the weight or use a half-kneeling press.

• ✗ Pressing the bar forward around the face.

  Why it hurts: The bar ends up in front of the shoulders, increasing strain on the shoulder and lower back.

  ✓ Instead: Move the head back slightly as the bar passes, then push it through so the bar finishes over the mid-foot.

Open in the appGet started