The dumbbell shoulder press is a free-weight exercise that isolates the deltoid muscles in your shoulder. Located in the rounded contour of the shoulder, the anterior and medial deltoids are responsible for a variety of lifts and other arm movements. For best results, perform at least three sets of 10 to 12 shoulder press exercises each workout, and give your muscles two days of rest between sessions.
Muscles Used
According to the American Council on Exercise, the dumbbell shoulder press primarily works the anterior, medial and posterior deltoids. Secondary muscles strengthened by the dumbbell shoulder press include the trapezius, latissimus dorsii, rotator cuff, rhomboid, serratus anterior, transverse abdominus and rectus abdominus muscles. Although the shoulder press places a significant amount of the weight on your shoulders, a variety of muscles throughout the body are used to stabilize your upper torso while lifting the weights.
Proper Form
For the safest workout, begin in a seated position on an elevated exercise bench with your head, shoulders and hips resting on the bench. Place your feet firmly on the floor and take a dumbbell in each hand so that the weights are held out to the side from your body, with your hands roughly level with your chin. Face your palms forward and allow your forearms to remain perpendicular to the floor as you slowly push the weights up and over your head. Keep your back straight as you lift both weights in unison until your elbows are fully extended before slowly lowering the dumbbells back to the starting position. Perform three sets of 10 to 12 repetitions as needed.
Arnold Dumbbell Shoulder Press
Bodybuilding.com recommends doing the Arnold dumbbell shoulder press, which is a popular variation on the standard dumbbell shoulder press. Begin by sitting as you would for a regular shoulder press exercise, but bring your arms forward in front of you so that the weights are roughly the level of your chin with your palms facing toward your body. Press both weights upward toward the ceiling in unison while twisting your wrists and arms so that your palms face outward. Return to the starting position and repeat as needed.
Dangers
As with any weightlifting exercise, the dumbbell shoulder press should be performed under the supervision of a spotter, personal trainer or gym employee until you are entirely familiar with the form. Talk to your doctor if you have any injuries in your upper body that may prevent you from fully extending your arms while exercising. If you experience any pain or discomfort, stop exercising immediately and talk to your doctor.
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