Strength

Dumbbell Shoulder Press

The dumbbell shoulder press is an intermediate strength exercise for your shoulders, using dumbbell.

Main muscles
Shoulders
Also works
Triceps
Equipment
Dumbbell
Level
Intermediate
Dumbbell Shoulder Press, starting position
Start
Dumbbell Shoulder Press, end position
Finish

How to do it

  1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Alternatives to the dumbbell shoulder press

Arnold Dumbbell Press Dumbbell Front Dumbbell Raise Dumbbell Pike push-up Body weight Reverse Flyes Dumbbell Band lateral raise Resistance bands Cable lateral raise Cable stack