Exercise guide · Shoulders & Traps

Dumbbell Shoulder Press

The dumbbell shoulder press lets each arm move independently, helping balance left-right strength. Press dumbbells from shoulder height to overhead while seated or standing.

Targets: Front delts
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Shoulder Press

Hold a dumbbell in each hand at shoulder height with palms facing forward or slightly angled inward.
Sit on a bench with back support or stand with feet hip-width apart; brace your core.
Press both dumbbells straight up until arms are extended overhead without smashing the weights together harshly.
Keep wrists stacked over elbows throughout the press.
Lower with control until dumbbells reach about ear or shoulder level — avoid going below comfortable shoulder height.
Repeat, keeping shoulders down and away from your ears.

Form cues

Press up and slightly inward.
Don't shrug at the top.
Wrists over elbows.
Smooth, controlled tempo.

Common mistakes

Using momentum and swinging the weights.
Shrugging shoulders into your ears at lockout.
Elbows flaring excessively wide.
Leaning back excessively when standing.

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: When seated, keep feet planted. Start with a weight you can control for a full range without shoulder strain.

Alternatives

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