Exercise library
Dumbbell Shoulder Press
The dumbbell shoulder press builds strong, round shoulders and works the triceps, with dumbbells allowing a natural pressing path.
DumbbellShouldersBeginner
- Equipment
- Dumbbell
- Focus
- Shoulders
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- ShouldersTricepsTraps
How to do it
- 1Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.
- 2Turn your palms forward and brace your core against the pad.
- 3Press the dumbbells up until your arms are nearly straight overhead.
- 4Stop just short of locking out and keep the weights stable.
- 5Lower them back to shoulder height under control and repeat.
Tips & tricks
- Keep your ribs down and avoid arching your lower back.
- Press in a slight arc so the dumbbells finish over your head.
- Keep your wrists stacked over your elbows.
Common mistakes
- Leaning back and turning it into an incline press.
- Clashing the dumbbells together at the top.
- Using a weight so heavy your form breaks down.
