Dumbbell Shoulder Press

The basic vertical press with dumbbells: a more natural path for the shoulder than the barbell, and it works seated or standing. Essential if you train with dumbbells.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells at ear height, palms forward or half-turned
• Press vertically to extension without clashing the dumbbells
• Ribs down: do not arch your lower back to press
• Lower under control to about 90° at the elbow

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Press for 1 s, lower for 2–3 s to ear height

Common mistakes

• Not going far enough (a short range)
• Clanging the dumbbells at the top
• Arching your lower back from using too much load

Muscles worked

Primary

• Shoulders

Secondary

• Side delt
• Triceps

Alternatives

• Standing Overhead Press
• Arnold Press