Dumbbell shoulder press
Also known as: Seated dumbbell press
A vertical press with dumbbells that builds the shoulders through a full range.
What it is
A press of a dumbbell in each hand from shoulder height to overhead, usually seated with back support. The independent weights allow a natural path and full range while building the shoulders and triceps.
Muscles worked
Primary: Shoulders (deltoids). Secondary: Triceps, Upper chest.
How to perform it
- Sit with back support, dumbbells at shoulder height, palms facing forward (or slightly turned in).
- Brace your core and keep your ribs down so you don't arch to press.
- Press the dumbbells up and slightly together until your arms are nearly straight overhead.
- Lower under control back to shoulder height for a full stretch.
Common form faults
- Arching the lower back to turn it into an incline press. Keep the ribs down and core braced; lower the weight if you have to lean back to move it.
- Flaring the elbows straight out and clanging the dumbbells overhead. Keep a slight forward angle to the elbows and stop just short of clashing the weights.
Programming
A shoulder builder that's easier on the joints than a barbell for many, with a bigger range. Typically 8–12 reps; getting the dumbbells up is the main limit when heavy.
Plan your training
Variations & substitutions
Frequently asked questions
- Dumbbell or barbell overhead press?
- Dumbbells allow a more natural, individual pressing path and a fuller range, and even out side-to-side strength; the barbell lets you load and progress more precisely. Both build strong shoulders.
- Seated or standing?
- Seated with back support lets you focus load on the shoulders; standing adds core and full-body stability but limits the weight. Choose based on whether your goal is shoulder size or overall pressing strength.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: