Dumbbell Shoulder Press

An intermediate strength exercise for the shoulders and triceps, done with a dumbbell and a bench or box.

Movement guide

Dumbbell Shoulder Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine shoulder press demonstrated on the 3D figure

3D demoMachine shoulder pressBeginner · Strength machine

Similar move, beginner grade.

This move

Dumbbell Shoulder Press demonstrated on the 3D figure

3D demoDumbbell Shoulder PressIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Triceps.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

One-arm dumbbell shoulder press demonstrated on the 3D figure

3D demoOne-arm dumbbell shoulder pressIntermediate · A dumbbell

Seated barbell shoulder press demonstrated on the 3D figure

3D demoSeated barbell shoulder pressIntermediate · A barbell + A bench or box

Seated cable shoulder press demonstrated on the 3D figure

3D demoSeated cable shoulder pressBeginner · A cable machine + A bench or box

Seated dumbbell shoulder press demonstrated on the 3D figure

3D demoSeated dumbbell shoulder pressIntermediate · A dumbbell + A bench or box

Smith machine shoulder press demonstrated on the 3D figure

3D demoSmith machine shoulder pressBeginner · Strength machine + A bench or box

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Questions people ask

What muscles does the Dumbbell Shoulder Press work?

Mainly the shoulders, with help from the triceps.

What equipment do I need for the Dumbbell Shoulder Press?

A dumbbell + A bench or box.

Is the Dumbbell Shoulder Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine shoulder press.

What is an easier alternative to the Dumbbell Shoulder Press?

Try the Machine shoulder press. It works similar muscles at a lower grade.

How do I make the Dumbbell Shoulder Press harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.