Which muscles does the shoulder press (dumbbell) work?

The shoulder press (dumbbell) mainly works your shoulders and front delts. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shoulder press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shoulder Press (Dumbbell): how to do it and muscles worked

The shoulder press (dumbbell) mainly works your shoulders and front delts, with help from your triceps. You need dumbbells.

Muscles worked

Main

Helping

Triceps

How to do the shoulder press (dumbbell)

1
Sit on a bench with back support and bring the dumbbells up to shoulder height with palms facing forward. Keep your feet flat and your core tight.
2
Press both dumbbells up until your arms are nearly straight, letting them come slightly closer together at the top. Keep your wrists stacked over your elbows.
3
Lower slowly until the dumbbells are level with your ears and your elbows are at about 90 degrees. Breathe out as you press and in as you lower.

Form tip: Do not flare your elbows out behind you or crash the dumbbells together; keep control throughout.

Common questions

Which muscles does the shoulder press (dumbbell) work?: The shoulder press (dumbbell) mainly works your shoulders and front delts. It also involves your triceps.
What equipment do I need for the shoulder press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shoulder press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.