Dumbbell Shoulder Press

Muscles Worked

How to Perform

1. 1

   Sit on an upright bench or stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.

2. 2

   Press both dumbbells overhead until your arms are fully extended, without excessively arching your lower back.

3. 3

   Lower the dumbbells under control back to shoulder level. Keep your core braced to maintain an upright torso.

4. 4

   Focus on pressing in a straight vertical path. At the top, the dumbbells should be directly overhead, not drifting forward.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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