Dumbbell Shoulder Press
Technique guide
Set-up
- Sit on an upright bench or stand, holding dumbbells at shoulder height.
- Palms face forward, elbows slightly in front of your body.
How to do it
- Press the dumbbells overhead until your arms are straight.
- Lower them under control back to shoulder height.
Coaching cues
- Brace your core and avoid leaning back.
- Keep your wrists stacked over your elbows.
Common mistakes
- Arching the lower back to finish the press.
- Lowering only partway.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Overhead PressBarbell
- Shoulder Press MachineMachine
- Pike Push-UpBodyweight
- Handstand HoldBodyweight
- Resistance Band Shoulder PressBand
- Barbell Push PressBarbell
- Landmine PressBarbell
- Smith Machine Shoulder PressMachine
- Wall WalkBodyweight
- Push JerkBarbell
- Split JerkBarbell
- Box Pike Push-UpBox
- Strict Handstand Push-UpBodyweight
- Kipping Handstand Push-UpBodyweight
- Handstand WalkBodyweight
- Arnold PressDumbbell
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