Introduction
The Dumbbell Shoulder Press is a strength training exercise that primarily targets the deltoid muscles in the shoulders. This movement enhances shoulder stability, improves posture, and builds upper body strength. It's an effective exercise for individuals aiming to increase muscle mass in their shoulders, as well as those working towards overall functional fitness due to its compound nature, engaging multiple joints and muscle groups.
Muscles Worked
- Primary: Deltoids (Anterior, Medial, Posterior) and Shoulder Stabilizers
- Secondary: Triceps, Trapezius, Serratus Anterior, and Core Muscles (Abdominals)
How to Do It (Step-by-Step)
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Press the weights directly above your head, bending your elbows only slightly.
- Keep your core tight and glutes squeezed, maintain control throughout the movement, avoid locking out your elbows at the top of the press.
Tip: Inhale as you lower the dumbbells and exhale as you press them overhead to help control the movement and prevent injury.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Auto Progression makes it easy to adjust your dumbbell shoulder press weight automatically.
Rest Timer ensures accurate and efficient rest periods during your workout.
Form Tips
- Maintain a neutral grip on the dumbbells with palms facing forward. This will help you keep your wrists in line with your forearms, reducing strain and promoting proper shoulder alignment.
- Keep your core engaged throughout the exercise to provide stability and prevent your body from swaying or leaning forward. This ensures that the work is done by your shoulders and not other muscles.
- Lower the dumbbells to ear level instead of touching them to your head or going below. This reduces stress on your neck and shoulder joints, while still effectively working your deltoids.
When to Use It
- Building and strengthening the shoulder muscles for athletic performance, such as swimming or basketball
- Enhancing posture and reducing risk of shoulder injuries during daily activities
- Targeting the anterior deltoid muscle for a balanced upper body workout
Stay organized with your workout history
The primary muscle groups are the deltoids (shoulders) and triceps.
Perform 3-4 sets with 8-12 repetitions per set for optimal growth.
Choose a weight that allows you to complete the desired number of reps with good form.
Use a neutral or slightly wider-than-shoulder-width grip for proper shoulder activation.
Stand upright, bend your elbows at a 90-degree angle, and press the dumbbells above your head.
