Dumbbell Shoulder Press
Stand or sit tall, core braced. Hold dumbbells at shoulder height; press straight overhead without arching, shrugging, or flaring ribs. Lower under control to shoulder height; builds strong shoulders and triceps.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit or stand tall with a dumbbell in each hand at shoulder height, palms facing forward.
- Brace the core and pull the ribs down so the lower back stays neutral.
- Press both dumbbells overhead until the elbows lock out.
- Finish with the dumbbells slightly inside the line of the shoulders.
- Lower under control until the elbows are just below shoulder level.
- Keep the shoulders pulled down through every rep.
Watch for
- Ribs flaring to turn the press into a backbend.
- Wrists bending back under the load.
- Lowering faster than you can control.
Breathing
Inhale and brace before the press, exhale as the dumbbells pass the head.
Tip
Free-loaded dumbbells let the hands track in slightly at the top. Do not force a barbell-style straight line.
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