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Shoulder Press (Dumbbell)

Primary muscle
Shoulders
Secondary muscles
Triceps
Equipment
Dumbbell

Overview

A dumbbell press from shoulder height to overhead that trains the shoulders and triceps. Each arm works independently along a natural path.

How to do it

  1. Sit on a bench with back support or stand, holding the dumbbells at shoulder height.

  2. Face your palms forward with your elbows slightly in front of your body.

  3. Brace your core and press the dumbbells up until your arms are straight.

  4. Let the dumbbells come slightly together at the top without touching.

  5. Lower them slowly back to shoulder height.

Tips

  • Keep your ribs down and, if seated, your back against the pad.
  • Use a neutral grip, palms facing in, if it suits your shoulders better.

Common mistakes

  • Arching your back excessively as you press.
  • Lowering the dumbbells only halfway.
  • Pressing the dumbbells forward instead of overhead.

Similar exercises

All Shoulders exercises

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