How to do the Dumbbell Scott Press
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Hold the dumbbells together in front of your face, palms facing you.
- Sweep your elbows out and up, keeping them bent about 90 degrees.
- Stop just above shoulder height, then return to the start in front of your face.
Full technique — 7 steps
- Stand tall with feet about hip width apart and a dumbbell in each hand.
- Hold the dumbbells in front of your face, ends touching, with palms facing you and elbows bent about 90 degrees.
- Keep your upper arms in front of your chest and your forearms vertical.
- Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
- Sweep your elbows out to the sides and up, letting the dumbbells turn as they move apart.
- Stop when your elbows are just above shoulder height, still bent about 90 degrees.
- Bring the dumbbells back along the same arc until they meet in front of your face.
Common mistakes
- Straightening the arms overhead
- Leaning back to start reps
- Shrugging into the top
- Swinging the torso for momentum
- Stopping short of shoulder line
Form cues
- Keep elbows bent
- Sweep elbows out and up
- Keep ribs down
- Squeeze glutes hard
- Keep shoulders down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
Resistance bands
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Dumbbell Shoulder Press
- Easier Dumbbell Shoulder Press
- This exercise Dumbbell Scott Press
- Harder Alternating Standing Arnold Press
- Harder Barbell Overhead Press
Too hard for now? Start with the Dumbbell Shoulder Press.
Quick answers
What muscles does the Dumbbell Scott Press work?
Primary: Front delts 9/10, Side delts 8/10. Also works: Triceps 5/10, Upper chest 4/10, Serratus anterior 4/10, Traps 4/10.
When should I do the Dumbbell Scott Press in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Dumbbell Scott Press?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Dumbbell Scott Press?
Barbell: Wide Grip Barbell Overhead Press, Unsupported Seated Barbell Overhead Press. Weight plates: Plate Overhead Press, Plate Curl to Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Seated Neutral Grip Resistance Band Shoulder Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.
What is an easier version of the Dumbbell Scott Press?
Dumbbell Shoulder Press (Beginner), Alternating Dumbbell Shoulder Press (Beginner).
What is a harder version of the Dumbbell Scott Press?
Alternating Standing Arnold Press (Intermediate), Barbell Overhead Press (Intermediate).
