Overview

The dumbbell shoulder press is a foundational pressing movement that targets the front and side deltoids while engaging the triceps, upper traps, and core. Compared to the barbell, dumbbells allow for natural range of motion and help strengthen each side equally, promoting better shoulder stability and reduced injury risk.

Instructions

1. Setup: Either seated (back supported) or standing, hold dumbbells at shoulder height with palms facing forward. Bracing your core, maintain a neutral spine.

2. Press: Exhale as you press the dumbbells upward, extending the arms but avoiding full lockout. Keep wrists aligned with forearms.

3. Lower: Inhale and slowly lower the dumbbells under control to the starting position, keeping elbows slightly in front of your body.

Tips for Proper Form

• Avoid Lower Back Hyperextension: Keep ribs down and core tight. Overarching the lower back when pressing overhead can strain the spine.

• Maintain Vertical Path: Press straight upward so your biceps pass by your ears at the top. Pressing forward can impinge the shoulder.

• Optimal Elbow Angle: Keep elbows roughly at 45° from your torso to reduce shoulder stress.

• Brace Core and Glutes: This adds stability and prevents leaning or excessive spine movement.

Optional Form Cue

“Press straight up, aiming to bring your biceps alongside your ears.”

This helps ensure a vertical press trajectory and supports keeping your core engaged and spine stable throughout the movement.