Dumbbell Shoulder Press (How To, Muscles Worked, Benefits)

The Dumbbell Shoulder Press is a foundational upper-body exercise that builds strength and size in the shoulders, particularly the front and middle delts. Using dumbbells allows for a more natural range of motion and helps improve balance between sides.

It’s a great lift for developing overhead pressing strength and improving overall shoulder stability.

Primary Muscles Worked: Deltoids (Anterior and Medial Heads)
Secondary Muscles Worked: Triceps Brachii, Upper Traps
Equipment Needed: Dumbbells (optional bench with back support)

How To Do DB Shoulder Press

Step-by-Step Instructions

Set-Up:
- Stand with feet shoulder-width apart with a slight bend in the knees.
- Hold a dumbbell in each hand at shoulder height with your palms facing forward and elbows just below shoulder level.
- Engage your core and keep your chest up.
Execution:
- Press the dumbbells straight up overhead until your arms are fully extended and your biceps are near your ears.
- Pause briefly at the top, then lower the dumbbells back down to shoulder height with control.
- Repeat for the desired number of reps.
Tips for Proper Form:
- Avoid arching your lower back—brace your core and keep your ribs down.
- Press in a vertical path—don’t let the dumbbells drift too far forward or out to the sides.
- Keep your wrists stacked over your elbows throughout the movement.

Key Benefits

Builds size and strength in the shoulders and triceps.
Improves shoulder stability and pressing power.
Promotes balanced development between sides due to independent loading.

Modifications and Variations

Easier Option:
- Use lighter dumbbells or perform the press seated with back support.
- Try one arm at a time to focus on stability and control.
Harder Option:
- Perform standing for more core activation.
- Use a slower tempo or add a pause at the bottom of each rep.
- Try Arnold Presses for increased range of motion and delt activation.

Common Mistakes

Overarching the Back: Keep your core tight and avoid leaning back.
Flaring Elbows Too Wide: Keep elbows slightly forward to stay in a safer pressing path.
Incomplete Range of Motion: Fully extend at the top and return to shoulder height at the bottom.

Reps and Sets Recommendations

For Beginners: 3 sets of 8–10 reps with light to moderate dumbbells.
For Strength: 4–5 sets of 5–8 reps with heavier weight and solid form.
For Hypertrophy: 3–4 sets of 8–12 reps, focusing on time under tension and full range of motion.

Dumbbell Shoulder Press Variations

Here are a few DB Shoulder Press variations that only require a slight tweak in either body position or equipment used. Need even more options? Here are my 15 favorite Dumbbell Shoulder Press Alternatives and Variations.

Seated DB Shoulder Press

The simplest variation to the Dumbbell Shoulder Press is to turn it into a seated movement – Seated Dumbbell Shoulder Press. This could be sitting freely on a bench or box or with a bench adjusted up to 90 degrees allowing the lift then brace against.

Pressing from a seated position helps eliminate the ability to cheat reps by using the legs and it works as a great alternative for anyone with a lower-body injury that prevents them from standing easily.

Single Arm Shoulder Press

The Single Arm Shoulder Press is a great variation for anyone with an injury to one arm (could be a hand, wrist, elbow, etc). The variation here is pretty simple. Instead of pressing dumbbells with both arms, just use one.

This variation doesn’t have to be used just because of an injury either. Pressing only one dumbbell at a time forces the core to engage more to keep the torso balanced and stable.

Alternating DB Shoulder Press

For this variation, press both dumbbells overhead. Leave one dumbbell overhead while you lower down and press the other. Continue alternating back and forth like this until all reps are completed – always leaving one dumbbell in the pressed-out position.

This variation works great because it creates a lot of time under tension and forces the shoulder to stabilize the weight in the overhead position.

Dumbbell Shoulder Press Alternatives

Looking to change up your workout a bit? Here are some great alternatives to try out.

Overhead Press

If you don’t have dumbbells but you have a barbell then I would suggest giving Overhead Press a try.

Overhead Press, also known as Standing Shoulder Press, is a barbell shoulder press from a standing position. It’s one of the best upper body movements for building mass and strength.

Landmine Single Arm Press

Push one end of your barbell into a corner or stable surface. Load the other end with some weight. I would recommend starting very light at first as you get used to this movement that is most likely new. Standing in an athletic position, perform single-arm presses with the “landmine”.

Don’t have a landmine (and don’t want to pay $100 for one)? Here’s how you can make your own landmine with just a tennis ball.

Kneeling Dumbbell Shoulder Press

Put one knee down and keep the other up. If your right knee is up, put the dumbbell in your left hand and knock out your presses. The Kneeling DB Shoulder Press is a great movement for novice lifters that need to progress their way through overhead pressing movements.