Dumbbell Shoulder Press Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest

Watch Dumbbell Shoulder Press

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Take a dumbbell in each hand and place them at your shoulders.

Step 2. Press straight up, making sure to press each weight evenly. Keep your back straight at all times. Very gently, touch the weights together at the top of the motion.

Step3. Then lower. Bring the weights down to about even with your head. This is not as low as the starting position and is designed to protect your shoulders.


The dumbbell shoulder press is one of the basic shoulder movements. Using dumbbells instead of a barbell allows the the user to work each deltoid independently of the other. It also allows the user to lower the weight more and get a deeper stretch of the muscle. Furthermore, because the user must hold each dumbbell independently, the stabilizer muscles of the deltoid are worked more than if a barbell was used. While the dumbbell shoulder press can be performed standing, it is more often performed seated. This helps to preserve the user’s back health and isolate the muscle by preventing “cheating.”

Dumbbell Shoulder Press 4
Dumbbell Shoulder Press 3

Updated: March 30th, 2015