Shoulders exercise

Dumbbell Shoulder Press

How to do the Dumbbell Shoulder Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.
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Illustration showing the Dumbbell Shoulder Press
Targets

Muscles worked

Shoulders muscle Shoulders Primary Triceps muscle Triceps Secondary Trapezius muscle Trapezius Secondary
Gear

Equipment

Dumbbells Dumbbells Flat bench Flat bench
Technique

How to do the Dumbbell Shoulder Press

  1. 1 Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
  2. 2 Without leaning back, extend through your elbows to press the weights above your head.
  3. 3 Then slowly return to the starting position.