Barbell vs. Dumbbell Press for Shoulder Rehab

Pressing exercises play an essential role in building shoulder strength. However, after an injury, it can be hard to figure out how to safely reintroduce them to restore strength and function.

Both barbell and dumbbell presses differ in stability demands, range of motion, and the amount of freedom they allow at the shoulder and wrist. These differences can influence comfort during rehab as well as long-term recovery.

We asked Dr. Pamela Mehta, a board-certified orthopedic surgeon specializing in sports medicine and shoulder care, and founder of Resilience Orthopedics, about the role of barbell and dumbbell presses in shoulder rehabilitation. Here’s what she had to say:

“In shoulder rehabilitation, I usually lean toward dumbbell presses over barbell presses. Dumbbells allow each shoulder to move independently, which helps restore balance and prevents the stronger side from compensating for the weaker one. They also encourage a more natural range of motion, and you can select the right weight for a shoulder still in rehab.”

Nicole Hernandez, PT, DPT, who has worked extensively in outpatient orthopedics, emphasizes that the bench press isn’t ideal for people with anterior shoulder instability. "Physical therapists and patients need to carefully consider whether doing a bench press will help them reach their goals, and whether the potential risks are worth the benefits," she told Transparent Labs.

In this guide, we’ll look at how barbell and dumbbell presses compare in stability, range of motion, and joint freedom, along with practical cues, progressions, and common mistakes to avoid.

Quick safety note: This article is not medical advice, and you should seek professional care if something doesn’t seem right. Stop pressing and consult a doctor or physical therapist if you experience sharp pain, swelling, tingling, numbness, or if your shoulder feels unstable. 

Why Equipment Matters in Shoulder Rehab

Barbells and dumbbells may look similar, but their effects on the shoulder are not the same. Stability demands vary between the two. “A barbell can feel more stable, but it often locks you into a fixed movement pattern that may stress healing tissues,” said Dr. Mehta. 

A 2025 randomized controlled trial comparing dumbbell exercises with elastic band training in patients with frozen shoulders. Results suggest that both forms of resistance training effectively improved shoulder function and reduced pain. 

However, dumbbells showed a slightly greater benefit for shoulder abduction recovery (1). This supports the idea that while dumbbells require more stabilization and independent arm control, they can be just as effective as elastic bands for shoulder rehabilitation when used correctly.

Joint freedom is another consideration. “Barbells limit the range of motion more than dumbbells,” Hernandez said. “This can be helpful for some people, especially those who are new to the movement after an injury or who feel discomfort as they move deeper. But if you want to challenge stability in a deeper range of motion, a dumbbell is the better choice; there’s no bar restricting how far you can move.”

Load management is often more flexible with dumbbells. They allow for smaller, gradual increases in weight, which can be especially helpful during rehabilitation. Barbells, on the other hand, usually involve bigger jumps in weight, which may not match the slower pace needed for safe recovery. 

In a 2013 review published in the Journal of Strength and Conditioning Research, researchers looked at 19 clinical tests for shoulder injuries. They compared barbell and dumbbell shoulder presses in both seated and standing positions. 

Researchers found that dumbbells activated the deltoid muscles more strongly, while barbells shifted some of the work to the biceps and triceps. Standing presses also required greater stabilization than seated ones. The study suggests that dumbbells may be more effective for directly targeting the shoulder muscles, while barbells distribute the load across other muscle groups (2). 

When to Choose Barbells vs. Dumbbells 

Dr. Mehta shares that early in recovery, she often recommends starting with very light dumbbells or even just bodyweight movements before progressing to heavier loads. For rotator cuff injuries, she explains, dumbbells can be safer since they allow for adjustments in arm path to avoid painful angles. “Later, once strength and stability have returned, some patients may transition to barbells, especially if they lifted before their injury, but only after their shoulder mechanics are sound.”

Research shows that different pressing exercises activate shoulder muscles in varying ways. A 2020 study compared the bench press, dumbbell fly, shoulder press, and lateral raise, and found that dumbbell fly exercises activated the deltoids less than barbell presses (3). 

This lower activation may be useful in the early stages of shoulder rehabilitation, since it allows for controlled movement with less stress on healing tissues. As recovery progresses, higher-activation exercises can then be introduced to rebuild strength and stability.

Dumbbells also let each arm work on its own, which can help correct imbalances that often develop after an injury. If a barbell press feels uncomfortable, switching to dumbbells can be a safer, more manageable option. 

However, “safer” really depends on your symptoms, how well you control the movement, and the stage of recovery you’re in. For athletes or anyone moving from recovery back into strength training, the barbell press often becomes the go-to once the shoulder is ready for more demanding work.

When to Use Variations

When you repeat the same exercise the same way, your body eventually stops responding. That can mean slower progress, more stiffness, and sometimes even new aches. 

Adding variations like changing your grip, adjusting the angle, or trying a different movement, keeps your muscles challenged and your mind engaged. It’s also one of the best ways to turn short-term rehab into lasting recovery, because variety makes it easier to stick with the program (4).

“You can use different variations, limit the range of motion, adjust the incline, or change the grip to target different muscles or improve comfort. Just pay attention to form and pain levels during, after, and between sessions to guide progress or regression. And, of course, follow any relevant surgical protocols,” said Hernandez, a licensed physical therapist.

A 2024 study looking at different bench press setups found that small changes in grip width, scapula position, and how you push the bar can make a big difference for your shoulders. Narrower grips and keeping your shoulder blades retracted also lowered stress on the joints, which could reduce the risk of rotator cuff strain or instability (5).

Here are some of the variations you can try to make pressing safer and more comfortable for your shoulders:

• Neutral-grip dumbbell press: Keeping your palms facing each other puts the shoulder in a friendlier position, often reducing stress on the joint.

• Floor press: This limits how far your elbows travel down, protecting the shoulder from painful ranges while still building pressing strength.

• Incline press: Adjusting the bench angle changes how your shoulder blade moves, creating a more comfortable, scapular-friendly press.

• Pressing in the scapular plane: Aligning with the shoulder blade’s natural arc usually feels smoother and safer, especially during recovery. Even small cueing tweaks here can make a big difference in comfort.

“If someone is having pain in the front of their shoulder while pressing, a neutral-grip dumbbell press might decrease the stress they feel in the area while still challenging the stabilizers and maintaining decent movement depth,” said Hernandez. “You can also achieve the same result using an incline.”

Setup & Technique Guidelines

Before you even pick up a weight, the way you setup your shoulders matters. Retracting and depressing the scapula, basically pulling your shoulder blades down and together, creates a stable base for pressing movements. This stability lets your muscles generate force more efficiently.

“I usually have patients press with their shoulders at about 45–50 degrees and focus on engaging their core for stability. I also like them to warm up the movement with a band before adding weight. This wakes up the stabilizer muscles and makes the press smoother and less painful,” noted Hernandez.

Elbow path and grip width also play an important role in shoulder safety. Keeping your elbows slightly tucked and finding a grip that feels natural can reduce stress on the shoulder. Narrow grips usually put less strain on your joints, while wider grips load the shoulder more, so it’s smart to adjust based on comfort and where you are in your recovery.

Controlling the speed of your lifts is another simple trick for safety. Slowing down both the lowering (eccentric) and lifting (concentric) phases allows you to maintain better form and reduces the risk of sudden, jarring stress on healing tissues. Moving slowly and deliberately is especially helpful if you’re coming back from an injury.

Finally, make sure to follow the pain-free range of motion rule. Stop just before you feel any discomfort, rather than pushing through pain. That way, you’re still challenging your muscles and rebuilding strength, but you’re not risking a setback or reinjury.

Progressions & Regressions

“Presses help build both strength and stability, and you can start gently without weight, just moving through the range of motion with bands,” said Hernandez. Physical therapists decide when it’s safe to start press-like movements. 

She adds, “The usual progression is to make sure the patient can move their shoulder fully with help (PROM), then on their own (AROM), then build strength in all directions, and finally work on stability, using the healthy side as a guide.”

In the early stages of shoulder rehab, for about four weeks, start with gentle movements like isometric exercises and only allow repetitions with proper form, stopping before excessive muscle fatigue sets in. 

A case report with eleven participants trialled a 6-week program for people with rotator cuff pain, using isometric exercises for the shoulder and shoulder blade. The results showed that participants had less pain, better shoulder function, stronger muscles, and improved activation of the muscles that stabilize the shoulder (6).

Hernandez also noted that “a floor press, like a pushup, is a closed-chain exercise. It changes the game a bit; your body controls your weight against gravity during the lowering phase, which takes a lot of control. It’s usually an end-of-rehab movement, but patients can work up to it early by starting with a wall, then a bench, and eventually the floor.”

Common Mistakes in Shoulder Rehab Pressing

Some mistakes can slow recovery or increase injury risk during shoulder rehab pressing, such as:

• Rushing the process: Trying to lift heavy before your shoulder is ready can set you back. Recovery and strength come first, numbers later.

• Pushing through pain: Don’t push through pain. Some muscle fatigue is normal, but joint pain is a red flag. If you feel any discomfort, stop, rest, and adjust the load.

• Bouncing the bar off the chest: It may feel easier, but it stresses healing tissues and reduces the exercise’s effectiveness.
  

• Neglecting tempo and form: Moving too fast or skipping the controlled lowering phase increases shoulder stress. Slow, mindful reps protect the joint and build strength safely.

Complementary Supplements for Long-Term Shoulder Health

The shoulder is a complex joint that depends on many muscles working together. Strengthening the rotator cuff and improving scapular control not only protects it from injury but also makes pressing and overhead movements safer.

Sleep and protein are both essential for helping your shoulder recover. While you rest, your body repairs muscles, tendons, and ligaments that get stressed during training or rehab (7). Protein provides the building blocks your body needs to rebuild these tissues. 

Research shows that protein, amino acids, antioxidants, creatine, and omega-3s can help prevent muscle loss and improve recovery (8). A randomized controlled trial with 92 non-athletic men found that taking whey protein in three daily doses after intense exercise helped lower signs of muscle damage in the blood, while pea protein had a smaller effect (9). 

In addition to a balanced diet, Transparent Labs products provide high-quality supplements that help fill nutritional gaps and support faster recovery during rehab.

Transparent Labs Grass-Fed Whey Protein Isolate provides a high-quality whey source from grass-fed cattle, with no artificial sweeteners, food dyes, or fillers. It supports muscle recovery after workouts, helping you bounce back faster and stay consistent with training.

Similarly, Transparent Labs Omega-3 is a high-potency, ultra-pure essential fatty acid supplement designed to support heart health, brain function, mood balance, and joint strength. It provides a clean, effective way to keep your body and mind functioning at their best.

Collagen is an essential part of connective tissue, helping muscles, tendons, and bones work together by transmitting force. Collagen protein can help improve connective tissue health and overall muscle function (10). Transparent Labs Grass-Fed Collagen supplies the nutrients needed to strengthen these tissues, promoting better coordination and force transfer throughout the body.

And lastly, without proper hydration, your muscles can’t function at their best. Transparent Labs Hydrate helps replenish electrolytes lost during intense workouts or recovery. Made with natural flavors and sweetened with stevia, it provides a clean and refreshing way to support your hydration and recovery.

FAQs

1. Are dumbbells better than barbells?

It really depends on your goals. Dumbbells let you move through a greater range of motion and help fix muscle imbalances, while barbells let you lift heavier, which is great for overall strength. Dumbbells are usually better in the early stages or during rehab, and barbells can be added later for building strength.

2. Can I build muscle with dumbbells only?

Yes! You can definitely build muscle with just dumbbells by gradually increasing the weight and changing reps. But, over time, your muscles respond less to the same exercise, so you need to add variations to keep progressing.

3. Are dumbbells harder to lift than barbells?

They can feel harder because each arm works on its own, which makes your stabilizer muscles work harder. This can make exercises more challenging, but it also helps protect your shoulders and joints during rehab.

The Bottom Line

When it comes to shoulder rehab, both dumbbell and barbell presses have their place. Dumbbells are great early on; they allow a natural range of motion, let each arm work independently, and help correct muscle imbalances while keeping the shoulder safe. 

Barbells let you lift heavier and build overall strength, so they’re usually introduced later once stability and basic strength are established. Starting with dumbbells and gradually adding barbell presses can give the best balance between safety and strength gains.

References

1. Kim, Hee-Jin, and Hea Kyung Choi. ‘Effects of Elastic Band Resistance Training and Dumbbell Resistance Training on Shoulder Pain and Range of Motion in Korean Traditional Dancers with Adhesive Capsulitis: A Randomized Controlled Trial’. Annals of Applied Sport Science, //10, pp. 0–0. aassjournal.com, https://doi.org/10.61186/aassjournal.1571. 

2. Saeterbakken, Atle H., and Marius S. Fimland. ‘Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses’. Journal of Strength and Conditioning Research, vol. 27, no. 7, Jul. 2013, pp. 1824–31. PubMed, https://doi.org/10.1519/JSC.0b013e318276b873. 

3. Campos, Yuri A. C., et al. ‘Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals’. Journal of Human Kinetics, vol. 75, Oct. 2020, pp. 5–14. PubMed Central, https://doi.org/10.2478/hukin-2020-0033. 

4. Karloh, Manuela, et al. ‘Breaking Barriers to Rehabilitation: The Role of Behavior Change Theories in Overcoming the Challenge of Exercise-Related Behavior Change’. Brazilian Journal of Physical Therapy, vol. 27, no. 6, Nov. 2023, p. 100574. pmc.ncbi.nlm.nih.gov, https://doi.org/10.1016/j.bjpt.2023.100574.

5. Noteboom, L., et al. ‘Effects of Bench Press Technique Variations on Musculoskeletal Shoulder Loads and Potential Injury Risk’. Frontiers in Physiology, vol. 15, 2024, p. 1393235. PubMed, https://doi.org/10.3389/fphys.2024.1393235. 

6. Augusto, Denise Dal’Ava, et al. ‘Rotator Cuff Isometric Exercises in Combination with Scapular Muscle Strengthening and Stretching in Individuals with Rotator Cuff Tendinopathy: A Multiple-Subject Case Report’. Journal of Bodywork and Movement Therapies, vol. 37, Jan. 2024, pp. 164–69. PubMed, https://doi.org/10.1016/j.jbmt.2023.11.032.

7. Chennaoui, Mounir, et al. ‘How Does Sleep Help Recovery from Exercise-Induced Muscle Injuries?’ Journal of Science and Medicine in Sport, vol. 24, no. 10, Oct. 2021, pp. 982–87. ScienceDirect, https://doi.org/10.1016/j.jsams.2021.05.007. 

8. Turnagöl, Hüseyin Hüsrev, et al. ‘Nutritional Considerations for Injury Prevention and Recovery in Combat Sports’. Nutrients, vol. 14, no. 1, Dec. 2021, p. 53. PubMed Central, https://doi.org/10.3390/nu14010053.

9. Nieman, D. C., Zwetsloot, K. A., Simonson, A. J., Hoyle, A. T., Wang, X., Nelson, H. K., Lefranc-Millot, C., & Guérin-Deremaux, L. (2020). Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients, 12(8), 2382. https://doi.org/10.3390/nu12082382.

10. Holwerda, Andrew M., and Luc J. C. van Loon. ‘The Impact of Collagen Protein Ingestion on Musculoskeletal Connective Tissue Remodeling: A Narrative Review’. Nutrition Reviews, vol. 80, no. 6, May 2022, pp. 1497–514. PubMed Central, https://doi.org/10.1093/nutrit/nuab083.