Shoulders
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Dumbbell Shoulder Press also involves arms, back.
Strength
Movement pattern: vertical push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Shoulder Press
- 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.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Arnold Dumbbell Press
Arnold Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseDumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest, arms, and back.
View exercisePush Press - Behind the Neck
Push Press - Behind the Neck is an intermediate-level shoulder exercise performed with a barbell. It also involves the legs and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Shoulder Press.
What muscles does Dumbbell Shoulder Press work?
Dumbbell Shoulder Press primarily trains the shoulders and also involves the arms and back.
Is Dumbbell Shoulder Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Shoulder Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.