- 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
Oct 10, 2016 5:10 PM: Ok
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Tip: Dumbbell Shoulder Press
Mar 25, 2016 4:19 PM: I noticed last night that at the top of the movement my hands were not aligned. My right arm was further back. Is that due to tightness in lats or pecs or what? Both?
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Tip: Dumbbell Shoulder Press
Mar 14, 2016 6:48 AM: Hey pal,If you do just ONE thing today, I suggest you spend just 30 seconds seeing my review of this GOLDEN PLAN about muscle building:
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Tip: Dumbbell Shoulder Press
Feb 12, 2016 5:20 PM: My favorite pressing movement, just be sure to sufficiently warm up joints by using arm circles band around the worlds or whatever you feel works for you. No danger if you know what you're doing and don't lift like a fool unless you already have preexisting shoulder impingement issues. I fell around...+See More
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Review: Dumbbell Shoulder Press
Jan 16, 2016 12:58 PM: I actually loved this workout when I first started but now I avoid it like the plague. I experienced a bad rotator cuff injury from doing these. I realize that it works great for some but I shy away from this one and use other shoulder exercises instead.
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Tip: Dumbbell Shoulder Press
Sep 20, 2015 1:55 AM: barbell shoulder press 9/10
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Tip: Dumbbell Shoulder Press
Aug 4, 2015 4:02 AM: Dumbbell shoulder press
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Review: Dumbbell Shoulder Press
Jun 30, 2015 6:43 AM: Hey pal,If you do just ONE thing today, make sure you spend just 30 seconds seeing my review of this GOLDEN PLAN about muscle building:
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Tip: Dumbbell Shoulder Press
May 7, 2015 10:14 PM: Great article!I want to add some personal experience,building muscle mass is dependent on what body type you are. Are you naturally skinny, muscular, or fat? If you are naturally skinny, then you will have to consume alot of calories to build muscle mass and workout 2-3 times a week, not everyday because...+See More
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Review: Dumbbell Shoulder Press
Apr 21, 2015 1:08 AM: Hit the shoulder...