Dumbbell Shoulder Press
A shoulders exercise targeting the shoulders, performed with dumbbell.
How to do Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track Dumbbell Shoulder Press in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →