Dumbbell shoulder press
Primary muscles: Shoulders. Assisting muscles: Triceps.
How to do it
- Sit on a bench with a backrest, with a dumbbell in each hand resting on your thighs.
- Bring the dumbbells up to shoulder level one at a time, using your thighs to help.
- Rotate your wrists so your palms face forward — the starting position.
- Exhale and press the dumbbells up until they touch at the top.
- Inhale and lower under control to the starting position.
- Repeat the movement.
Key to the execution: Keep your back against the backrest throughout the movement.
Common mistakes
- Arching your back off the backrest during the press.
- Not bringing the dumbbells all the way up, shortening the range of motion.
- Pressing with body momentum instead of using only your shoulders.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.