Dumbbell Shoulder Press
Seated dumbbell press for symmetry and a greater range of motion. It works mainly the front deltoid, with help from the lateral deltoid and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Shoulder Press
- Sit or stand tall with a dumbbell at each shoulder, palms forward, elbows slightly in front of the body.
- Brace your core, then press the dumbbells straight up until your arms are extended over your head.
- Lower them with control back to shoulder height, elbows going down and slightly forward.
- Keep the ribs down and don't lean back; if you must arch to finish the rep, go lighter.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Overhead strength with the whole body braced
- Round, full front delts
- Honest measure of upper-body strength
How Flawless ranks Dumbbell Shoulder Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Shoulder Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Shoulder Press work?
It works mainly the front deltoid, with help from the lateral deltoid and triceps.
How do you do Dumbbell Shoulder Press?
Sit or stand tall with a dumbbell at each shoulder, palms forward, elbows slightly in front of the body. Brace your core, then press the dumbbells straight up until your arms are extended over your head. Lower them with control back to shoulder height, elbows going down and slightly forward. Keep the ribs down and don't lean back; if you must arch to finish the rep, go lighter.
How does Flawless rank Dumbbell Shoulder Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.