What muscles does the Dumbbell Shoulder Press work?

The Dumbbell Shoulder Press mainly works the front delts, side delts and triceps.

How many sets and reps of the Dumbbell Shoulder Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Shoulder Press?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Dumbbell Shoulder Press

Seated with the back supported, press the dumbbells overhead until they nearly touch, wrists stacked over elbows.

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Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Side delts, Triceps
Equipment: Dumbbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Athletic Power · Full Body3×10 @ RPE 8
Beginner Full-Body · Full Body B3×10 @ RPE 7
Dumbbell Only · Upper Push3×10 @ RPE 8
Fat-Loss Conditioning · Circuit B4×12 @ RPE 7
Push / Pull / Legs · Push3×10 @ RPE 8
Return to Training · Full Body (light)3×12 @ RPE 5
Upper / Lower Strength · Upper (heavy)3×10 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the front delts, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Shoulder Press work?: The Dumbbell Shoulder Press mainly works the front delts, side delts and triceps.
What equipment do you need for the Dumbbell Shoulder Press?: A dumbbell.
How many sets and reps of the Dumbbell Shoulder Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Shoulder Press?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Shoulder Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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