dumbbell shoulder press

Dumbbell Shoulder Press

Dumbbell Shoulder Press

This is a staple of the shoulder exercises. It’s great and easy to do.


Strengthens and develops the upper body, especially the front of the shoulder. Because it’s done standing and with free weights, it uses a lot of muscle including the core. Also helps balance.


Body Parts Used


Main focus is on the deltoid (shoulder) muscles, primarily on the front deltoid.

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  • Stand with knees slightly bent for cushion of the spine.
  • With palms forward, hold dumbbells just outside your shoulders.
  • Exhale as you press the weights up, gradually allowing them to move in so that when you are fully extended, your arms are extended straight up from your shoulders.
  • Inhale as you return to the starting position.

Similar Exercises

  • Barbell shoulder press

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.

Mike Caton