Dumbbell Shoulder Press
Doing Dumbbell Shoulder Press? Log your sets, reps and weight in ForceIndex and track your progress — start right away, free.
Log this exerciseMuscles
Technique
Sit or stand holding dumbbells at shoulder height with palms facing forward. Press both dumbbells overhead until your arms are fully extended. Keep your core tight and avoid arching your lower back. Lower back to shoulder height with control.
Steps
- Hold the dumbbells at shoulder height with your palms facing forward
- Brace your core and keep your torso upright
- Press both dumbbells overhead until your arms are fully extended
- Lower the dumbbells to shoulder height with control
Common mistakes
- Arching the lower back during the press
- Flaring the elbows excessively
- Bouncing the dumbbells out of the bottom position
- Lowering the dumbbells too quickly
Variations
- Seated dumbbell shoulder press
- Standing dumbbell shoulder press
- Neutral-grip dumbbell shoulder press
- Alternating dumbbell shoulder press
Related exercises
Enjoying this? Come train with us on ForceIndex — plan workouts, track nutrition, and get AI coaching, free to start.
Try ForceIndex freeFAQ
What muscles does Dumbbell Shoulder Press work?
Muscles: Front delts, Side delts, Triceps.
What equipment do I need for Dumbbell Shoulder Press?
Equipment: Dumbbell ×2.
Where can I do Dumbbell Shoulder Press?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
Track your workouts in a free log — no signup needed to start. Create a free account to save your progress and get an AI coach plan.
Try ForceIndex free