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Exercise guide
Dumbbell Shoulder Press
An overhead press with dumbbells performed seated or standing, building the front and side delts.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit or stand holding dumbbells at shoulder height, palms facing forward.
- Press both dumbbells overhead until arms are fully extended.
- Keep your core braced and avoid arching your lower back.
- Lower the dumbbells under control back to shoulder height.
- Do not let the dumbbells drift behind your head.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Stack your wrists directly over your elbows throughout the press.
- Exhale as you press up and inhale as you lower.
- Keep your elbows slightly in front of your shoulders rather than flared wide.