How to Do Dumbbell Shoulder Press

Dumbbell Shoulder Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue. It is a vertical push, bilateral movement.

Also known as Seated Dumbbell Shoulder Press, Dumbbell Overhead Press.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

Movement

Vertical push, bilateral

01 / Move with control

How to perform

How to do Dumbbell Shoulder Press

  1. 01Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward.
  2. 02Press the dumbbells vertically toward the ceiling until the elbows reach full extension without touching the weights together.
  3. 03Inhale as the dumbbells descend back to the level of the ear lobes.
  4. 04Keep the feet planted firmly on the floor to stabilize the torso throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Shoulder Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Triceps, Lateral deltoids.

03 / A90 Coach

A90 Coach tip

If the lower back arches excessively off the seat, tuck the pelvis and pull the ribcage down toward the hip bones.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Arching the lower back excessively instead of keeping the torso supported and braced.
  • Using momentum or bouncing out of the bottom position to move the dumbbells.

05 / Cues

A90 coaching cues

  • Keep both feet planted and the torso supported against the bench.
  • Brace the core and keep the ribcage controlled as the dumbbells travel overhead.
  • Press smoothly and lower the dumbbells under control back toward shoulder level.

07 / FAQ

Dumbbell Shoulder Press questions

What muscles does Dumbbell Shoulder Press work?

Dumbbell Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group. It also works the triceps and lateral deltoids.

How do you do Dumbbell Shoulder Press correctly?

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells vertically toward the ceiling until the elbows reach full extension without touching the weights together. Inhale as the dumbbells descend back to the level of the ear lobes. Keep the feet planted firmly on the floor to stabilize the torso throughout the set.

What is the A90 coach tip for Dumbbell Shoulder Press?

If the lower back arches excessively off the seat, tuck the pelvis and pull the ribcage down toward the hip bones.

What are the common mistakes with Dumbbell Shoulder Press?

Arching the lower back excessively instead of keeping the torso supported and braced. Using momentum or bouncing out of the bottom position to move the dumbbells.

Is Dumbbell Shoulder Press suitable for beginners?

Dumbbell Shoulder Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Shoulder Press?

Dumbbell Shoulder Press uses dumbbell.

What exercises are similar to Dumbbell Shoulder Press?

Barbell Shoulder Press, Arnold Press, Seated Shoulder Press Barbell are approved alternatives to Dumbbell Shoulder Press in the A90 catalogue.

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