Dumbbell Shoulder Press.

How to do it.

1. Step 01

   Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.

2. Step 02

   Palms should face forward or slightly inward, elbows pointing out to the sides.

3. Step 03

   Press the dumbbells upwards until your arms are fully extended overhead.

4. Step 04

   Avoid locking out your elbows completely at the top.

5. Step 05

   Slowly lower the dumbbells back to the starting position with control.

6. Step 06

   Maintain tension in your shoulders throughout the entire movement.

Pro cues.

• Brace your core to protect your lower back.

• Control the descent to maximize time under tension.

• Do not let the dumbbells touch at the top to maintain constant tension.

Questions, answered.

What is the Dumbbell Shoulder Press?

A compound overhead pressing exercise that develops overall shoulder strength and mass.

What muscles does the Dumbbell Shoulder Press work?

The Dumbbell Shoulder Press primarily works your front delts and side delts. It also recruits your triceps and traps as secondary movers.

What equipment do I need for the Dumbbell Shoulder Press?

You need dumbbells to perform the Dumbbell Shoulder Press.

How many sets and reps should I do for the Dumbbell Shoulder Press?

A typical prescription for the Dumbbell Shoulder Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Dumbbell Shoulder Press good for beginners?

The Dumbbell Shoulder Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.