Dumbbell shoulder press
The dumbbell shoulder press is the overhead press most people actually do. It is easier to learn than the standing barbell version, each arm carries its own load, and the back pad makes it simple to push close to failure. The usual problem is the lower back peeling off the pad as the set gets hard, which turns it into an incline press.
Updated September 2026
- Equipment
- Dumbbell
- Primary
- Shoulders
- Secondary
- Triceps
- Level
- Intermediate
How to do it
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Instructions from free-exercise-db, public domain — the same text the app shows on this exercise.
Saying it out loud
Any of these logs a set of dumbbell shoulder press in SayLift. Say the whole session in one go if you want — weights, reps and sets in whatever order they come out.
- “Dumbbell shoulder press, three sets of ten at 40”
- “DB shoulder press 45 for 8, 8 and 6”
- “Dumbbell shoulder press 35, four by twelve”
Set the bench one notch below upright
A fully vertical back pad tends to push the head forward. One notch back from vertical lets you press straight up with your head in line. Sit all the way back with your feet flat and a little wide.
Watch the lower back. If it arches away from the pad near the end of a set, your chest turns toward the ceiling and the press becomes a steep incline press. It feels stronger because it is a different lift. Take weight off until you can finish every rep with your back on the pad.
- Start with the dumbbells at ear height, palms forward, elbows slightly in front of your body.
- Press up and a little in. The dumbbells can finish close together without banging.
- Lower to the same point every rep. Cutting the bottom short is the easiest way to add fake reps.
SayLift logs your whole workout from one spoken sentence. iPhone only, 873 exercises built in, 3 days free then $49.99 a year.
Start the free trialWhen one arm gives out first
Almost everyone has one side that fails a rep or two sooner. The dumbbells make this visible, which is one of the reasons to use them. If the left arm got 8 and the right arm got 7, the set was 7.
Log the reps both arms finished. If the gap stays at two reps or more for a few weeks, add a note, and do not let the stronger arm keep going on its own.
Moving up in 5 lb steps
Going from 40s to 45s is a 12.5 percent jump for a small muscle group. Work up to the top of your rep range on every set before you take the heavier pair. If the new weight drops you well below the range, go back and build more reps first.
The coach in SayLift makes the same call from what you logged: increase, hold or decrease the next working weight. It needs every set to do that, including the ones where you fell short.
Frequently asked questions
Dumbbell shoulder press vs barbell overhead press: which is better?
The barbell press lets you load more, and done standing it trains the whole body to brace. Dumbbells let each shoulder move on its own path and show up a weaker side. Many programmes use one as the main press and the other as a second lift.
Should I do the dumbbell shoulder press seated or standing?
Seated with a back pad is easier to keep strict and easier to push hard. Standing adds balance and core work but usually means lighter dumbbells. They are different lifts, so log them as separate exercises.
Should the dumbbells touch at the top?
They can come close. Banging them together adds nothing and can pull you off balance. Stop when your arms are straight above your shoulders.
Stop typing between sets
Say what you lifted. SayLift writes down every set, rep and weight, then tells you what to lift next time. iPhone only, 3 days free then $49.99 a year.
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