- 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
May 7, 2013 11:46 AM: Best exercise for the delts
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Review: Dumbbell Shoulder Press
Apr 15, 2013 7:39 AM: One of my favorite shoulder exercises, but I have one concern. When I do these with the bench at 90 degrees, sometimes my shoulders give out, and the dumbbells fall backwards and I hear a popping noise which can't be good. ( I have shoulder problems ) Should I stick to doing these with the bench at...+See More
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Tip: Dumbbell Shoulder Press
Oct 31, 2012 9:23 PM: Do it with Drop set dude, awesome result,,,,
of people found this review helpful
Review: Dumbbell Shoulder Press
Oct 18, 2012 1:16 PM: Good workout
of people found this review helpful
Review: Dumbbell Shoulder Press
Sep 15, 2012 4:21 AM: grat shoulder exercise
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Review: Dumbbell Shoulder Press
Jul 5, 2012 3:16 PM: Good.
of people found this review helpful
Review: Dumbbell Shoulder Press
Jun 18, 2012 7:16 AM: good.
of people found this review helpful
Review: Dumbbell Shoulder Press
Apr 8, 2012 3:57 PM: My favourite shoulder exercise.
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Review: Dumbbell Shoulder Press
Mar 24, 2012 9:27 AM: Fantastic exercise.
Just switched this out instead of military presses and I'm going to do so every 2 months. Try it out!
of people found this review helpful
Review: Dumbbell Shoulder Press
Mar 23, 2012 4:51 PM: mass builder