Dumbbell shoulder press
An overhead press with back support and controlled range.
- Muscle group: Shoulders
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Seated dumbbell press, Skulderpres, Skulderpres med håndvægte
How to do it
- Sit on an upright bench with feet planted and weights near shoulder height.
- Brace your torso, keep wrists stacked and press upward without shrugging.
- Lower slowly to a comfortable shoulder position.
Common mistakes
- Overarching the back to move a heavy load.
- Letting wrists fold back or dropping weights abruptly.
Alternatives
Watch a video demonstration on YouTube
“How To: Dumbbell Shoulder Press” by ScottHermanFitness (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Push / pull / legs 6-day6 days a week
- Home dumbbell conditioning3 days a week
- Glutes & legs focus3 days a week
- Hypertrophy 4-day split4 days a week
- Busy week: 2 days2 days a week
- Back focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Legs focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.