Shoulder Press (Dumbbell)
Branch Fitness
Category: Shoulders

Target your shoulders and triceps with the Dumbbell Shoulder Press.


The dumbbell shoulder press activates your shoulders, deltoids, and back. Throughout the lift you also exercise your core and lower back to maintain correct form and posture. The dumbbell shoulder press helps you achieve symmetry by forcing you to apply an even force with both shoulders on your lift, and the dumbbells provide a full range of motion.

Step 1

Select dumbbells and place them on the floor at the end of an 90-degree incline bench or seat.  Squat down to pick them up with your palms facing inward and move to a seated position on the bench.

Step 2

In a sitting position on the bench, rest the dumbbells on your thighs with your palms facing inward.

Step 3

Lean back, pushing the dumbbells back and up with your thighs, and rotating your arms to bring the dumbbells back over your shoulders.

Step 4

Position your elbows slightly below a 90-degree angle and your palms facing forward while gripping the dumbbells.

Step 5

Keep your shoulder blades pressed against the bench, feet firmly planted on the floor, breathe out, and push the dumbbells straight up.

Step 6

As your arms are nearly extended, push the dumbbells together keeping tension on your shoulders.

Step 7

Slowly lower the dumbbells back to the starting position with your elbows slightly below a 90-degree angle.

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