Dumbbell Shoulder Press

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In my opinion there is nothing like a well defined shoulder. I have really been focusing on building up my shoulders. However there are more benefits to a shoulder workout than good aesthetics. It enhances posture and strengthens the muscles surrounding the shoulder joint, creating more stability and an overall sturdier body structure. When the muscles surrounding the shoulder joint are weak, the range of motion can become altered, creating instability and often leading to injury. Training the muscles of the shoulder helps to create the stability needed.

The dumbbell shoulder press is one of my favorite shoulder exercises. With multiple variations it is a staple in your upper body program.

Standing Dumbbell Shoulder Press

Primary Muscles Worked

  • deltoids

Secondary Muscles Worked

  • triceps
  • trapezius
  • pectoralis
  • rotator cuff

How to do the Dumbbell Standing Shoulder Press

  • stand with feet shoulder-width apart be sure not to lock knees out
  • hold one dumbbell in each hand using an overhand grip
  • start with dumbbells at shoulder height
  • press the weights up above your head until arms are fully extended
  • slowly return to the starting position
  • repeat for the required amount of reps and sets

Things to Avoid

  • arching your back (if you can’t lift the dumbbells without leaning back switch to lighter dumbbells)
  • jutting head forward past shoulders
  • shrugging the shoulders

Benefits of the Standing Dumbbell Shoulder Press

  • correct imbalances
  • helps maintain proper posture
  • improve shoulder strength and mobility
  • engages the core
  • helps prevent injury

A shoulder press is an excellent exercise if you are looking to increase muscle mass and strength in your shoulders and arms. There are many variations that you can incorporate once you have mastered the form. Some variations include standing single arm shoulder press, standing alternating arm dumbbell shoulder press, seated shoulder press, as well as both single arm standing variations. You can even progress from dumbbells to a barbell.

As with any weightlifting exercise, proper technique and form are crucial for the best results and to prevent injury.

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