Exercises / Dumbbells
How to do a dumbbell shoulder press
Builds round, strong shoulders.
Setup
- Sit on a bench with a back support, or stand.
- Dumbbells at shoulder height, palms forward.
How to do it
- Press both weights straight up until your arms are straight.
- Keep your ribs down, don't lean back.
- Lower to chin height slowly.
Common mistakes
- Leaning back to push.
- Stopping halfway down.
- One arm going faster than the other.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 8–10 |
| Rest | 90 seconds |
| Starting weight | Start with 2 × 6 kg. |
| Muscles | Shoulders, Triceps |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the dumbbell shoulder press work?
The dumbbell shoulder press mainly works your shoulders, triceps. Builds round, strong shoulders.
How many reps should a beginner do?
Start with 3 sets of 8–10 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the dumbbell shoulder press?
Start with 2 × 6 kg.
What are the most common dumbbell shoulder press mistakes?
Leaning back to push. Stopping halfway down. One arm going faster than the other. Fix them by slowing down and using a lighter weight first.
Can an app check my dumbbell shoulder press form?
Yes. Musclo's live form check watches your dumbbell shoulder press through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
Chest press machine
Dumbbell bench press
Push-up
Lateral raise