Dumbbell Shoulder Press
A standing overhead press with a dumbbell in each hand. Trains the deltoids and triceps while allowing a more natural path for each arm independently.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding dumbbells at shoulder height, palms facing forward or slightly in, elbows under the wrists.
Brace your core and keep the ribs down.
Press both dumbbells overhead until the arms are straight.
Let the dumbbells come slightly together at the top without clanging.
Lower under control back to shoulder height.
Breathing: Inhale and brace at the bottom, exhale as you press.
Coaching tips
Wrists stacked over elbows
Press up, not forward
Keep glutes tight
Common mistakes
Arching the lower back
Cutting the range of motion short
Letting elbows drift far behind the body
Safety notes
Choose a weight you can lift into position with control; kick dumbbells up off the thighs if needed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.