How to do the Dumbbell Shoulder Press
- Sit on the bench with your feet flat on the floor, holding a dumbbell in each hand.
- Bring the dumbbells up to shoulder height, with your elbows bent.
- Press the dumbbells upward until your arms are straight above your shoulders.
- Slowly lower the dumbbells back to the starting position.
Full technique — 7 steps
- Sit tall on a bench with back support and plant both feet firmly on the floor.
- Hold a dumbbell in each hand at shoulder level with elbows under wrists.
- Set your forearms nearly vertical and keep the dumbbells just outside your shoulders.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
- Press the dumbbells upward until your arms are extended overhead.
- Finish with the dumbbells directly over your shoulders without banging them together.
- Lower the dumbbells back to shoulder level along the same path for the next rep.
Common mistakes
- Leaning back into an incline press
- Starting with elbows behind wrists
- Letting dumbbells drift too far forward
- Crashing dumbbells together overhead
- Cutting the bottom range short
Form cues
- Keep forearms vertical
- Press straight overhead
- Stop before dumbbells touch
- Keep ribs down
- Start each rep dead still
