Dumbbell Shoulder Press
The Dumbbell Shoulder Press primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) and stabilizer support from the Biceps Brachii (Long Head), Levator Scapulae, Rectus Abdominis, Serratus Anterior, Transverse Abdominis, Trapezius (Upper). It is a dumbbell compound exercise at intermediate difficulty.
The Dumbbell Shoulder Press is a intermediate compound exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary engagement of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Seated or standing dumbbell shoulder press with neutral grip.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
Muscles Worked
The Anterior Deltoid, Lateral Deltoid, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Levator Scapulae, Rectus Abdominis, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Long Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Position dumbbells to each side of shoulders with elbows below wrists.
Execution
- Press dumbbells upward until arms are extended overhead.
- Lower to sides of shoulders and repeat.
Comments
- See suggestedmount and dismountwhen using heavy dumbbells.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Lateral Deltoid, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.