Dumbbell Shoulder Press
Seated vertical dumbbell press with back support, for shoulders.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentDumbbells and bench
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Shoulders
- Front delts
- Dumbbells and bench
How to do the Dumbbell Shoulder Press
4 steps, in the order you do them.
- Sit on a bench with an almost vertical backrest and bring the dumbbells to shoulder height, palms forward.
- Press your back firmly against the bench and plant your feet firmly on the floor.
- Push the dumbbells up until your arms are extended, without clanking them together.
- Lower in a controlled way until they're at ear level.
Muscles worked
Common Dumbbell Shoulder Press mistakes
What goes wrong most often when you do the Dumbbell Shoulder Press, and how to fix it.
The backrest is reclined and the press turns into an upper-chest press.
Set the backrest nearly upright, at about 80 to 90 degrees.
You get the dumbbells to your shoulders with an arm jerk as you sit.
Rest the dumbbells on your thighs and kick them up to your shoulders with your knees, one at a time.
Your elbows end up behind your body, flared out wide, as you lower.
Lower with your elbows slightly in front of your torso and your forearms vertical.
Alternatives to the Dumbbell Shoulder Press
They work the shoulders with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 23 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 8–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Upper-Legs 4 Days | Beginner | 3 × 10–12 | 1:30 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Glute specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:30 |
| Calf specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:30 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 8–12 | 1:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 2:00 |
| Upper-Legs 5 Days | Intermediate | 3 × 8–12 | 1:30 |
| PPL 3 Days | Beginner and intermediate | 3 × 8–12 | 2:00 |
Rest between sets, in minutes. And 15 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Shoulder Press
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
More shoulders exercises
Barbell Shoulder PressShoulders · Barbell
Upright RowShoulders · Barbell
Arnold PressShoulders · Dumbbells and bench
Smith Machine Upright RowShoulders · Machine
Frequently asked questions
What muscles does the Dumbbell Shoulder Press work?
The Dumbbell Shoulder Press works mainly the shoulders. It also works the front delts and the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with a minute and a half of rest. With more experience, 3 sets of 8 to 12 reps with a minute and a half of rest.
Which routines include the Dumbbell Shoulder Press?
It appears in 23 of the 36 Mobbe routines, such as Beginner Upper-Legs 4 Days, Express Full Body 3 Days, and Glute specialization · Beginner.