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Shoulders · Dumbbell
Dumbbell Shoulder Press
How to do the Dumbbell Shoulder Press with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Triceps
How to do it
- Sit on an upright bench with your back pressed firmly against the pad and feet flat on the floor.
- Kick the dumbbells up to shoulder height using your thighs, gripping them with a pronated grip.
- Take a breath, brace your core, and press the dumbbells straight up overhead.
- Extend your arms fully until the dumbbells are nearly touching above your head.
- Lower the dumbbells slowly under control until they reach shoulder level, keeping your elbows slightly forward of your torso.
- Pause briefly at the bottom before initiating the next press.
Coaching cues
- Press in a straight line
- Don't clank the weights at the top
- Control the negative
Common mistakes
- Flaring the elbows perfectly straight out to the sides, which stresses the rotator cuff
- Arching the lower back excessively off the pad
- Not lowering the weights enough (half reps)
Equipment and setup
Adjustable bench, dumbbells
Adjustable bench set to an upright 90-degree or slight 85-degree angle.
Also known as: Seated DB Press
Track your Dumbbell Shoulder Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
