Movement Library
Dumbbell Shoulder Press
- Pattern
- Push
- Trains
- Muscular strength
- Difficulty
- Moderate
- Measured in
- Repetitions
How to perform
- 1Press the dumbbells from your shoulders straight overhead.
- 2Brace your core so your lower back stays neutral.
Technique in detail
Stand or sit tall with a dumbbell in each hand at shoulder height, palms facing forward and elbows slightly in front of your ribs rather than flared straight out to the sides. Brace your midsection and squeeze your glutes so your lower back does not arch to help. Press the dumbbells up and slightly inward until your arms are straight overhead, with the weights finishing roughly over the middle of your head — not out in front. Lower under control back to shoulder height. If you cannot press without leaning back, the weight is too heavy.
Common mistakes
- Arching the lower back to get the weights up. That turns an overhead press into a standing incline press and loads the spine. Ribs down, glutes tight, and drop the weight if the arch persists.
- Flaring the elbows straight out to the sides at the bottom. Keep them slightly forward — it is a stronger and far kinder position for the shoulder joint.
- Stopping short overhead. If the weights finish in front of your face rather than over your head, you have pressed forward instead of up; the range you skip is the range that builds the position.
Equipment
- Dumbbell
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
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Incline Push-Up
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Knee Push-Up
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Pike Push-Up
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Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.