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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: 


9.1

Out of 10

Excellent

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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

8.2

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
8/10

Aug 13, 2014 11:17 AM: when you push the dumbbells upward are you supposed to extend your arms all the way up or should you keep them arched a little?



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Review: Dumbbell Shoulder Press

Exercise Rating
9/10

Jul 29, 2014 2:51 PM: When you guys keep track of exercises with dumbbells, do you include the weight of each dumbbell or the sum of the 2 dumbbell weights? Just curious



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of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

May 20, 2014 3:33 PM: n/c



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of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
10/10

Apr 26, 2014 9:29 AM: Love this shoulder popper!



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of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Dec 25, 2013 10:44 PM: Do like this exercise helps a lot.



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of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
10/10

Dec 24, 2013 7:57 AM: Lower slowly for added burn then explode back up!



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of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Nov 27, 2013 11:29 AM: Love this one! Favorite shoulder exercise. So important for figure gals. I always feel like a boss doing this one :-)



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of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
10/10

Nov 11, 2013 4:13 AM: fun and effective shoulder workout



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of people found this tip helpful

Tip: Dumbbell Shoulder Press

Exercise Rating
10/10

Sep 3, 2013 1:21 PM: I really like this exercise; keeps your core and quads invloved. However I do it standing up, light to medium weight 3-5 sets 10-15 reps each.



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of people found this review helpful

Review: Dumbbell Shoulder Press

Exercise Rating
9/10

Aug 28, 2013 7:16 PM: Is your back suppose to be flat or little arched?????



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