Limcogito Toolbox

Dumbbell Shoulder Press

The seated dumbbell shoulder press builds the delts with back support, and each arm works independently. It is a popular choice for beginners.

Primary muscles
Shoulders
Secondary muscles
Triceps
Equipment
Dumbbells
Level
Intermediate
Category
Strength

Photos

Dumbbell Shoulder Press - step 1Dumbbell Shoulder Press - step 2

Instructions

  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.

Exercise data and photos from free-exercise-db (Unlicense).