How to do the dumbbell shoulder press

Step by step

1. Set an adjustable gym bench at a close to 90-degree angle (almost upright back support).
2. Grab a pair of dumbbells and sit down.
3. Place the weights on top of your thighs.
4. Bring your shoulders back, engage your abs, and take a breath.
5. Lift the dumbbells and kick them up with your thighs.
6. Position the weights to your sides.
7. Take another breath and press the dumbbells up and in, tapping them at the top as you exhale.
8. Lower the dumbbells until your elbows are slightly lower than your shoulders, breathing in on the way down.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell shoulder press

• Dumbbell Only Full Body3 × 10
• PPL Advanced3 × 12
• Hourglass4 × 10
• Toned & Lean3 × 12
• Upper / Lower Hypertrophy3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.