Dumbbell shoulder press: How to Do It, Muscles Worked

Step by step

Stand tall, glutes and abs tight, dumbbells at shoulders.
Press overhead until your arms are nearly straight.
Lower slowly back to shoulder height.

What you should feel

Work in your shoulders and the backs of your arms, with your core bracing. Your lower back and neck should not strain.

Common mistake

Leaning back and flaring your ribs; squeeze your glutes and abs, and lighten the weight if needed.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs Upper back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Landmine pressFront shoulders, Chest

Overhead pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Smith machine shoulder pressFront shoulders, Side shoulders

Seated cable shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the dumbbell shoulder press work?

Dumbbell shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps, abs, and upper back.

Can I do the dumbbell shoulder press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Dumbbell shoulder press