ShouldersBeginner
Photo: PTPioneer.com (CC BY 2.0) Dumbbell Shoulder Press
Target Muscles
Shoulders (Deltoids)
Secondary Muscles
Triceps, Upper Chest
Equipment
Dumbbells
Sets/Reps Guidance
Beginners: 3 sets of 10-12 reps. Intermediate/Advanced: 3-4 sets of 8-12 reps.
Instructions
Starting Position: Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward, elbows slightly in front of your torso.
Movement: Press both dumbbells overhead until your arms are fully extended without locking out aggressively. Lower back down under control to shoulder height.
Breathing: Exhale as you press up, inhale as you lower down.
Common Mistakes
- Arching the lower back excessively to press the weight up.
- Flaring the elbows too far back, stressing the shoulder joint.
- Using momentum instead of controlled pressing strength.
Safety Considerations
- Warm up the shoulders with light mobility work before pressing heavy.
- Choose a weight that allows full control through the entire range of motion.
Frequently Asked Questions
Seated presses isolate the shoulders more by removing leg drive; standing presses engage the core and legs for stability. Both are effective — choose based on your goal and comfort.