FitWijzr
Account
ShouldersBeginner

Dumbbell shoulder press

Press two dumbbells from shoulder height overhead, seated or standing. Each shoulder chooses its own path, which makes it friendlier for stiff shoulders.

Feels in
Shoulders, triceps, core
Needed
Two dumbbells

Step by step

  1. 1Dumbbells at shoulder height, elbows slightly in front of your body.
  2. 2Brace your abs so your lower back does not arch.
  3. 3Press up until your arms are straight and the dumbbells are above your shoulders.
  4. 4Lower back under control to shoulder height.

Watch for

  • Elbows halfway forward
  • Ribs down
  • Lock out at the top

Common mistakes

  • Arching your lower back to get higher.
  • Letting the dumbbells swing out beyond your shoulders.

Too heavy

Seated with back support and a lighter weight.

Too light

Standing, or one arm at a time with the other hand free.

Injury prevention —

Start with your palms turned halfway inward if pressing with your palms facing forward is painful.

Frequently asked questions

Which muscles does the Dumbbell shoulder press train?

Shoulders, triceps, core

What do you need for the Dumbbell shoulder press?

Two dumbbells

What are common mistakes in the Dumbbell shoulder press?

Arching your lower back to get higher. Letting the dumbbells swing out beyond your shoulders.

What if the Dumbbell shoulder press is too hard?

Seated with back support and a lighter weight.

How do you make the Dumbbell shoulder press harder?

Standing, or one arm at a time with the other hand free.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

← All exercises