Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Dumbbell Shoulder Press
Shoulders · Dumbbells, Bench · Primary muscle: Deltoids
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Sit upright on an adjustable bench with your back supported and both feet planted securely.
- Hold one dumbbell in each hand at shoulder height with your wrists neutral and elbows controlled.
- Brace your core and maintain steady contact with the back pad.
- Press both dumbbells upward in a smooth, symmetrical motion.
- Extend your arms without aggressively locking your elbows and pause briefly at the top.
- Lower both dumbbells slowly to shoulder height, stabilize, and repeat.
Muscle focus
Muscles
Primary: Deltoids
Coaching
Tips
- Keep your wrists stacked over your forearms throughout the press.
- Press both dumbbells at the same speed and through the same range of motion.
- Keep your ribs controlled and back supported rather than leaning away from the bench.
- Choose a load you can lower as smoothly as you press.
Technique check
Common mistakes
- Arching the lower back excessively or lifting away from the back pad.
- Pressing one dumbbell faster or higher than the other.
- Flaring or moving the elbows without control.
- Allowing the wrists to bend excessively.
- Using momentum to start each repetition.
- Lowering the dumbbells too quickly.
- Using excessive weight and shortening the range of motion.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes