Shoulder Press (Dumbbell)
Trains the shoulders. You need a dumbbell. One of our free programs uses it, across 16 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Shoulder Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–12the shape they run most (16 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Juggernaut Method 2.0 | OHP — Accumulation — Tens Wave, OHP — Intensification — Tens Wave +14 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Shoulder Press (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Shoulder Press (Dumbbell) trains
Technique
How to do the Shoulder Press (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height just in front of your shoulders, palms facing each other.
- Lower into a squat by bending your knees and hips, keeping your back straight and chest up until your thighs are parallel to the floor.
- Push through your heels to stand up while simultaneously pressing the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height as you prepare for the next squat. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Ensure your knees do not extend past your toes during the squat to avoid unnecessary strain.
- Exhale as you press the dumbbells overhead and inhale as you lower into the squat.
- Keep your back straight and avoid leaning forward during the squat.
Substitutes
Swap Shoulder Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Shoulder Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.