Dumbbell Army Press
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Stand tall with a dumbbell in each hand at shoulder height.
- Turn your palms to face each other and keep them there the whole set.
- Brace your midsection so the ribs stay down.
- Press straight overhead without shrugging, bells finishing over the shoulders.
- Lower under control back to the shoulders.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Neutral grip, palms facing each other the whole way
- Press straight overhead without shrugging
Logging it
IronPack suggests working in the 6 to 10 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the dumbbell army press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.