Login or Create an account to set your gender preference.

Dumbbell Shoulder Press

Exercise Data

Type: Strength Main Muscle Worked: Shoulders Other Muscles: Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push
Your Rating: Login to rate
9.1

Out of 10

Excellent

SHARE Bookmark and Share

Dumbbell Shoulder Press Images

Dumbbell Shoulder Press
Click to enlarge
Dumbbell Shoulder Press
Click to enlarge

Dumbbell Shoulder Press Guide

Main Muscle: Shoulders

  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.

Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.

You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.

Alternative Exercises For Dumbbell Shoulder Press

Tips and Reviews - Login to rate

Thank you for rating this exercise

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Jun 30, 2015 6:43 AM: Hey pal,If you do just ONE thing today, make sure you spend just 30 seconds seeing my review of this GOLDEN PLAN about muscle building:

bestfitnessandmusclebuilding.com/ms2

comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
9/10

May 7, 2015 10:14 PM: Great article!I want to add some personal experience,building muscle mass is dependent on what body type you are. Are you naturally skinny, muscular, or fat? If you are naturally skinny, then you will have to consume alot of calories to build muscle mass and workout 2-3 times a week, not everyday because...+See More

comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Apr 21, 2015 1:08 AM: Hit the shoulder...

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Apr 16, 2015 1:28 AM: My favorite

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Sep 24, 2014 4:31 PM: Great shoulder builder. should be basic in any shoulder routine, also can be intercalated with Arnold press.

comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
8/10

Aug 13, 2014 11:17 AM: when you push the dumbbells upward are you supposed to extend your arms all the way up or should you keep them arched a little?

comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
9/10

Jul 29, 2014 2:51 PM: When you guys keep track of exercises with dumbbells, do you include the weight of each dumbbell or the sum of the 2 dumbbell weights? Just curious

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

May 20, 2014 3:33 PM: n/c

comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
10/10

Apr 26, 2014 9:29 AM: Love this shoulder popper!

comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Dec 25, 2013 10:44 PM: Do like this exercise helps a lot.

comment
Please login to rate this review.