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Shoulders · Dumbbell

Dumbbell Shoulder Press

A compound movement that trains your shoulders, done with a dumbbell. Your triceps help out.

EquipmentDumbbell
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Dumbbell Shoulder Press muscles worked, front viewDumbbell Shoulder Press muscles worked, back view
ShouldersPrimaryTricepsSecondary

How to do it

  1. While holding a dumbbell in each hand, sit on a military press bench or utility bench. 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.

More shoulder exercises

Seated Dumbbell PressArnold Press (Dumbbell)Dumbbell Incline Reverse FlyFront Dumbbell Raise
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