Dumbbell Shoulder Press
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Sit or stand tall holding a dumbbell in each hand at shoulder height — elbows bent, palms facing forward.
- 2
Breathe out as you press both dumbbells straight up overhead until your arms are fully straight.
- 3
Breathe in as you lower them back down to shoulder height.
- 4
That's one rep — don't let your lower back arch. Repeat.
Where you should feel it: Your shoulders and the back of your arms.
What your coach says mid-set
- “Ribs down, no arching”
- “Press straight overhead”
- “Lower to your chin”
Common mistakes
Arching your lower back
Squeeze your glutes and keep your ribs down so your back stays flat.
Pressing forward instead of up
Finish with the weights stacked over your shoulders, not out in front.
Felt it somewhere else?
Where did you feel it?
Felt it in your lower back
Squeeze your glutes and pull your ribs down. If your back still arches, press seated instead.
Other versions
- Wall Shoulder Press Isometric
- Dumbbell Seated Shoulder Press
- Cable Shoulder Press
- Single-Arm Cable Shoulder Press
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