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Dumbbell Shoulder Press

Dumbbell Shoulder Press is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dumbbell Shoulder Press: starting position
Starting position
Dumbbell Shoulder Press: end position
End position

How to do the dumbbell shoulder press

  1. 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.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Dumbbell Shoulder Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the dumbbell shoulder press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of dumbbell shoulder press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dumbbell shoulder press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →