Dumbbell Shoulder Press

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Dumbbell Shoulder Press Information

Dumbbell Shoulder Press

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


7.3

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Dumbbell Shoulder Press Images

Dumbbell Shoulder Press
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Dumbbell Shoulder Press
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Dumbbell Shoulder Press Guide

Main Muscle: Shoulders

  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.

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.



Alternative Exercises For Dumbbell Shoulder Press

Top 5 Rated Shoulders Exercises

  1. Front Plate Raise
  2. Seated Barbell Military Press
  3. Bent Over Low-Pulley Side Lateral
  4. Upright Barbell Row
  5. Side Lateral Raise

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of people found this review helpful

zackmorris zackmorris

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Jan 28, 2010 11:59 PM: Great mass building exercise for shoulders. Can go really heavy on these.

zackmorris BodyStats
Height:
6 '0" (1.83m)
Weight:
No Data
Bodyfat:
7.0 %
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Steven0015 Steven0015

Review: Dumbbell Shoulder Press

Exercise Rating
8/10

Jan 5, 2010 9:03 AM: This is also good for overall shoulder balance.

Steven0015 BodyStats
Height:
5 '8" (1.73m)
Weight:
187.5 lbs
Up 2.5 lbs
Bodyfat:
No Data
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209vaughn 209vaughn

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Dec 1, 2009 3:42 PM: Great overall strength builder.

209vaughn BodyStats
Height:
5 '11" (1.80m)
Weight:
175 lbs
Up 3.5 lbs
Bodyfat:
11.3 %
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Castvox Castvox

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Nov 11, 2009 6:28 AM: Great workout for the shoulders, you can really feel the contraction of your muscles after the first few reps

Castvox BodyStats
Height:
5 '11" (1.80m)
Weight:
170 lbs
Down 10.0 lbs
Bodyfat:
No Data
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