Dumbbell Shoulder Press
ShouldersCompoundPushDumbbellsBeginner
Dumbbell variation of the overhead press that allows a greater range of motion and works each side independently.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit with dumbbells at shoulder height, palms facing forward.
- 2.Press up and slightly inward.
- 3.The dumbbells almost touch at the top.
- 4.Lower under control to the starting position.
Common mistakes
- ●Arching the back
- ●Dropping the elbows too far below the shoulders
- ●Using body momentum
Proper technique
Keep your back against the pad if seated. Dumbbells allow a more natural wrist rotation.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Front deltoid
- Side deltoid
Secondary
- Triceps brachii
- Serratus anterior
- Upper traps
- Mid traps
- Lower traps