Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise for your shoulder muscles.


How to perform the dumbell shoulder press

  1. Stand straight, holding the dumbbells to each side of your shoulders. The dumbbells should almost be touching your shoulders.
  2. Slowly lift the weight up until arms are almost straight.
  3. Slowly lower the weight back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Deltoid, Anterior (Shoulder - front)
Secondary Muscles

  • Deltoid, Lateral (Shoulder - sides)
  • Supraspinatus (Rotary Cuff)
  • Triceps Brachii (Triceps)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Serratus Anterior, Inferior Digitations
  • Pectoralis Major, Clavicular (Chest - upper pecs)

Stabilizer Muscles
  • Triceps, Long Head
  • Biceps Brachii, Short Head (Biceps)
  • Trapezius, Upper (Upper Traps)
  • Levator Scapulae (Shoulder - upper)