Dumbbell Shoulder PressMuscles Worked
The dumbbell shoulder press works your shoulders, led by the front delts with the side delts chipping in, and your triceps finish each press. Pressing two separate dumbbells lets each arm find its own path and keeps a stronger side from taking over.
How to do it
- Sit on a bench with an upright back support, holding a dumbbell on end on each thigh.
- Lift one knee at a time to help bring each dumbbell up to shoulder height.
- Turn your palms forward, with your elbows under your wrists and slightly in front of your body.
- Press both dumbbells overhead until your arms are straight, letting them come close together without clashing.
- Lower them slowly back to shoulder height and press again.
Form tips
- Keep your elbows a little in front of your shoulders rather than pulled straight out to the sides.
- If you have to lean back to finish a rep, the weight is too heavy.
Why it made the list
No. 2 of 13
Best Shoulder Exercises
More shoulder-friendly ROM than barbell. Each arm works independently. Slightly more lateral delt involvement.
More shoulder exercises
See it on your own body map
Log your Dumbbell Shoulder Press sets in KasMaker and watch your shoulders and triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
