Dumbbell Shoulder Press

Primary Muscle


Secondary Muscle

Triceps, Traps

Equipment Needed

Seated bench, dumbbells

Mechanics Type


Proper Exercise Technique

Pick up a pair of dumbbells off the ground (using your legs, not your back) and sit down on the bench. Place the dumbbells on your thighs, just above your knees. Use your knees to kick the weights up into the starting position with the dumbbells at shoulder height, elbows out and palms facing away from your body. Your feet should be planted firmly on the ground and your back should be flat against the bench. With your abs nice and tight, drive the weights up straight overhead but do not lock your elbows out. Pause briefly at the top and then return the weights back to the starting position.

Tips: Remember not to lock your elbows out at the top of the movement as this will prevent injuries and will also keep the stress on your shoulders throughout the entire movement. Also make sure to keep your abs tight as this will minimize the stress to your lower back.

Starting Dumbbell Shoulder Press Exercise

Finishing Dumbbell Shoulder Press Exercise