How to do the Dumbbell Shoulder Press
- Start standing with the dumbbells at shoulder height and your ribs down.
- Press both weights up with your elbows slightly forward of your shoulders.
- Lower evenly until the dumbbells return to shoulder height.
Common mistakes
- Driving with the legs to start each rep.
- Bringing the weights together with a hard collision.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Arnold Press · Dumbbells
- Resistance Band Overhead Press · Resistance bands
- Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Dumbbell Shoulder Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Dumbbell Shoulder Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Shoulder Press?
Compare the setup and equipment for these alternatives: Arnold Press, Resistance Band Overhead Press, Dumbbell Floor Press.