Dumbbell Shoulder Press:
How to Use Proper Dumbbell Press Form

The dumbbell shoulder press builds bigger, wider and more symmetrical shoulder muscles, while significantly improving your pressing strength.

This page is a complete tutorial on every aspect of the this popular shoulder exercise. You'll find a video exercise guide, written instructions, tips and more.

The dumbbell shoulder press is a vertical pressing movement, similar to the barbell overhead press.

Even though you can't lift as much weight with the dumbbell press as you can with the overhead press, you still have the potential to lift some pretty serious weights (how does 120 lbs in each hand sound to ya?)...

...See all of the benefits of the dumbbell shoulder press exercise.

Dumbbell Shoulder Press Video Exercise Guide

The following video clip shows how to do the dumbbell shoulder press exercise with proper technique.

Video credits: YouTube user "ScottHermanFitness"

Dumbell Shoulder Press Basics

Primary Muscle(s):	Deltoids Anterior Deltoid Lateral Deltoid Posterior Deltoid
Secondary Muscle(s):	Lower Trapezius Middle Trapezius Pectoralis Major Serratus Anterior Supraspinatus Triceps Brachii
Mechanics:	Compound
Main Equipment:	Dumbbell
Supplemental Equipment:	Seated Utility Bench

Dumbbell Shoulder Press Instructions

Below, I have provided step-by-step technique instructions. I recommend that you also check out these seated dumbbell press tips to ensure your form is on point.

1. The Set-Up. To perform the dumbbell shoulder press, you'll need a bench with a vertical backrest (i.e. a "seated utility bench"), and of course, a pair of dumbbells.
   • Pick Up the Dumbbells & Take a Seat. Grab a pair of dumbbells and sit down, with your back fully supported by the backrest. Stand the dumbbells up on your thighs, just above your knees.
   • Launch the Weights Up to Your Shoulders. Lift the weights one at a time to the starting position, just above shoulder-level; keep your palms inward once this position is reached. You can support the dumbbells against your front deltoids if necessary. With heavier weights, you should thrust each knee upward to help launch the dumbbells to your shoulders.
   • Rotate Palms. Rotate your palms so that they are facing forward.
   • Plant Feet & Adjust Body. Plant your feet firmly on the ground, using whichever stance feels most comfortable. Ensure that your butt is touching the backrest and your spine is in a neutral position.
   • Elbow & Arm Position. Your elbows should be aligned with your hips. Do not "wing" your elbows all the way out to the sides; instead, they should be angled slightly inward so that your upper arms are in front of your collar bone/upper chest (Think of your upper arm position if you were to hold a phone up to each ear).
   • Inhale. Take a deep breathe, and get ready for the press.
2. Executing the Dumbbell Shoulder Press. Start and finish a complete repetition by following the instructions below.
   • Press Up. Press the weight overhead in a straight line. Hold your breathe until you get past the most difficult part, and then exhale.
   • Lock Out. The dumbbells should come closer together as you approach top of the repetition, but there's no need to slam the weights together. Remeber to lockout, since a rep is not complete until you fully extend your elbows.
   • Lower It. Inhale as you begin to slowly lower the weights. Don't allow your elbow joint to go much past 90°, as this will put excess stress on the rotator cuff muscles and shoulder joint (90° is approximately when your fists are at ear level).
   • Repeat. Repeat the movement for the desired number of repetitions.

Is the Dumbbell Shoulder Press Right for You?

The Dumbbell Shoulder Press Is Best for Intermediate & Advanced Trainees. This shoulder exercise is a great exercise choice for you if you already have some basic weight lifting experience under your belt. If you're an intermediate or advanced lifter, you can expect that this exercise will help you improve your pressing strength while simultaneously "evening out" any differences in strength and/or size that may have devloped between your right and left upper arms...

...Additionally, this exercise is superior for intermediate and advanced lifters that want to achieve wider and more distinct shoulders. It improves the lateral (outter) deltoid muscles more than all other pressing movements. However, if your goal really is to increase the outter delt size, then it would be necessary to also include isolation exercises like lateral raises.

Even though this is an effective and relatively simple compound exercise, it's best left to the non-beginners.

"Why shouldn't beginners use this exercise?" you may ask.

Well, it's not that it will hurt your progress or because the technique is too difficult to learn. The reason is that beginners will get stronger, at a faster pace with the overhead press exercise. Even if your main goal is to build as much muscle mass as possible, gaining maximum strength as a beginner is still the top priority. And so, the seated dumbbell press just doesn't cut it in that respect.

Since the shoulder region is a highly complex area of the human bone and muscle anatomy, re-injury is much more likely compared to less complex parts of the body. Therefore, you should avoid or use great caution with this exercise if you have pre-existing shoulder, scapula (shoulder blade) or neck/upper back issues.

So if you're qualified candidate for this popular shoulder exercise, then go ahead and add it to your routine. Positive results will ensue.

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