Shoulders · Free weight

Dumbbell Shoulder Press

Dumbbell Shoulder Press — Start · dumbbells at shoulder heightDumbbell Shoulder Press — Finish · arms straight overheadStart · dumbbells at shoulder height
Working hardestAssisting

Before your first rep

  • Use a bench with back support while you're learning it.
  • Dumbbells start at shoulder height, palms facing forward, wrists stacked over your elbows.

The movement

  1. 1Sit or stand with the dumbbells at shoulder height, palms facing forward.
  2. 2Press up until your arms are nearly straight.
  3. 3Lower under control to shoulder height.

Watch out for

Use a bench with a back support while you are learning. It removes the lower back from the equation.

0/3

Start here

First time doing this

3 sets·10-12 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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