Dumbbell shoulder press

Muscles worked: Shoulders
Shoulders
🔧 Dumbbells ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust a bench to a 90-degree angle and grasp dumbbells with a neutral grip. Secure the dumbbells on your thighs, then press them upwards by fully extending your arms and engaging your deltoids. Lower the weights with control back to a bent-arm position.

Muscles Worked

Front delt
Secondary: Triceps, Upper trapezius

Tips

Maintain a neutral head and flat back throughout the movement. Engage your biceps and exhale during the pressing phase. Improve thoracic or shoulder flexibility to prevent neck or upper-back strain. Keep a slight bend in your elbows at the top to maintain tension and assess shoulder mobility.

Similar exercises

Dumbbell seated shoulder press Shoulders · 🔧 Dumbbells 3/10 Barbell shoulder press Shoulders · 🔧 Barbell 5/10 Dumbbell standing shoulder press Shoulders · 🔧 Dumbbell 3/10 Dumbbell single arm shoulder press Shoulders · 🔧 Dumbbell 3/10 Machine shoulder press Shoulders · 🔧 Machine 2/10 Dumbbell alternate shoulder press Upper arms · 🔧 Dumbbells 3/10 Dumbbell half kneeling shoulder press Shoulders · 🔧 Dumbbell 3/10 Smith machine shoulder press Shoulders · 🔧 smith machine 3/10
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