- 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.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
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Review: Dumbbell Shoulder Press
Jan 28, 2012 12:40 AM: good stimulation
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Review: Dumbbell Shoulder Press
Dec 1, 2011 4:54 PM: great exercise
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Tip: Dumbbell Shoulder Press
Nov 24, 2011 2:11 PM: Twisting your wrist a lil downwards instead of keeping it straight hits the delts better
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Tip: Dumbbell Shoulder Press
Nov 22, 2011 6:46 AM: excellent excercise up to 55lbs now!!
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Review: Dumbbell Shoulder Press
Aug 22, 2011 10:05 AM: My favourite shoulder exercise,help me hit the three shoulder heads at the same time,great mass and strenght builder.I like to do them slowly with a full range of motions in a rep range from 8-10.
of people found this review helpful
Review: Dumbbell Shoulder Press
Jul 7, 2011 9:43 AM: Love this
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Tip: Dumbbell Shoulder Press
May 13, 2011 8:02 AM: Except that the video says to touch the dumbbells at the top position... I like to get the dumbbells as close to together without touching.
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Review: Dumbbell Shoulder Press
Apr 27, 2011 2:11 PM: this or Arnold dumbbell press
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Review: Dumbbell Shoulder Press
Apr 26, 2011 10:34 PM: Proud to say i am up to 100pounds (45kg) on this exercise
Among squats, deads, Dumbbell press(flat and incline) this my fav exercise
of people found this review helpful
Review: Dumbbell Shoulder Press
Feb 6, 2011 8:07 AM: love the body diagram so I can see exactly what muscle is targeted