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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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