Exercise · vertical push
Dumbbell shoulder press
Dumbbell shoulder press is a beginner-friendly vertical push movement that trains front_delts, side_delts, triceps, done with dumbbells. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is arching the lower back to push heavier weight. If dumbbells or the movement itself doesn't suit you, Machine shoulder press or Band shoulder press or Dumbbell lateral raise or Cable tricep pushdown cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Seated or standing, dumbbells at ear height, forearms vertical | बैठकर या खड़े, डम्बल कान की ऊँचाई पर, फोरआर्म सीधे |
| 2 | Press up until arms straight, biceps near ears | ऊपर प्रेस, बाज़ू कान के पास |
| 3 | Lower under control; ribs down, no back arch | धीरे नीचे, कमर मत झुकाओ |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for shoulder issues. Search "dumbbell shoulder press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell shoulder press work?
- Dumbbell shoulder press primarily trains front_delts, side_delts, triceps, using a vertical push pattern with dumbbells.
- What's the most common mistake with Dumbbell shoulder press?
- Arching the lower back to push heavier weight
- What can I do instead of Dumbbell shoulder press?
- The closest substitutes in this database are machine shoulder press, band shoulder press, dumbbell lateral raise, tricep pushdown, which train the same pattern with different equipment.