Dumbbell shoulder press: How to do this upper body exercise correctly?

The dumbbell shoulder press, also known as the dumbbell overhead press, is one of the best shoulder exercises that primarily targets the deltoid muscle of the shoulder. This dumbbell shoulder exercise not only builds shoulder strength but also engages the entire core and improves its stability.

While you can always do a shoulder press with a barbell or kettlebell, the dumbbell shoulder press has some unique benefits. For example: using dumbbells while doing a shoulder press involves the front (anterior) deltoid more than while using any other weight.

This dumbbell shoulder exercise can be done in either a standing or sitting position. You can also hold the dumbbells either horizontally at your shoulders or keep them rotated in a hammer grip.

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Dumbbell shoulder press: seated and standing shoulder press

Dumbbell shoulder press can also be done with a barbell. (Photo via Pexels/Victor Freitas)

Seated shoulder press

The seated dumbbell press is a beginner-level shoulder press variation that targets each side of the shoulders equally. It's an ideal option for people getting started with strength training or for ones with back pain.

This position stabilizes the back and helps develop a balanced physique. A seated shoulder press can be added to your shoulder workout, upper body workout, and full body exercise routine.

Here’s how you do a seated shoulder press:

• Sit on an exercise bench angled at 90 degrees, and hold a dumbbell in each hand using a neutral grip.
• Make sure to keep your palms facing i,n and place the end of the dumbbells on your knees. Keep your back straight throughout the exercise.
• With a slow and controlled motion, rotate your palms so that they face forward, and press the dumbbells over your head by extending the elbows and engaging the deltoid muscles.
• Slowly lower the weights back to their starting position with the arms at 90 degrees or slightly lower, and repeat the exercise for a few reps.

Beginner tips

The seated dumbbell shoulder press is a beginner-level shoulder variation. (Photo via Pexels/Ivan Samkov)

When doing the seated dumbbell shoulder press, always keep your back flat against the bench’s pad, and do not allow your head to move forward. Bring your biceps to your ear, and take long breaths as you press the dumbbells overhead.

If you feel excessive pressure in the neck during the exercise, check your form, and opt for a lighter-weighted dumbbell. To ensure that the tension is only on your shoulders, keep your elbows slightly bent at the top of the movement, and avoid locking them completely.

Standing dumbbell press

The standing dumbbell shoulder press is one of the most popular shoulder exercises among regular gym-goers. This overhead press variation builds solid mass in the shoulders while also boosting upper body strength and endurance.

Here’s how you do a standing shoulder press:

• Grab a pair of dumbbells, and stand straight with your feet shoulder-width apart.
• Lift the dumbbells to shoulder height, and twist slightly so that the palms face each other.
• Keep your gaze straight, and slowly lift the dumbbells above your head till the arms get fully extended.
• Lower the dumbbells back to their starting position, and immediately go for the next rep.
• Complete the desired number of reps.

Beginner tips

A standing shoulder press builds solid mass in the shoulders. (Photo via Pexels/Tima Miroshnichenko)

When starting with a standing dumbbell shoulder press, do not add weight too quickly, especially if you're a beginner. That can lead to injury and also negate your gains. Start with light dumbbells, and gradually increase the weight.

Always use the full range of motion when doing this exercise, and keep control of the dumbbells throughout the rep. If you have back pain or other related issues, skip the standing dumbbell press, and do a seated variation.

If you feel any pain or discomfort while doing the dumbbell shoulder press, lower the weight, or stop the exercise. Aim to complete ten reps in each set, and pick a lightweight dumbbell to start the exercise. If you have any shoulder, neck, or back pain, consult a doctor to find out if these exercises are safe for you.