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Dumbbell shoulder press
ShouldersBeginner
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Anterior deltoid· HighLateral deltoid· HighTriceps brachii· MediumPosterior deltoid· Light
Shoulder press with dumbbells.
Target muscle
Anterior deltoidLateral deltoidTriceps brachiiPosterior deltoid
Equipment needed
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Step-by-step guide
- 1Sit tall (or stand), hold a dumbbell at each shoulder, palms facing forward.
- 2Brace the core and glutes, keep the torso rigid, don't arch the back.
- 3Press both dumbbells straight overhead until arms are nearly extended, without locking out.
- 4Lower slowly to shoulder level, then press again.
Safety notes
Chỉnh ghế đúng tầm để tay cầm khởi đầu ngang vai.
Không khóa khuỷu đột ngột.
An toàn cho người mới vì quỹ đạo cố định.
Correct form tips
- Keep wrists straight, weights over the elbows.
- Brace the core to protect the lower back.
- Keep the press path vertical, don't push forward.
Mistakes to avoid (injury risk)
- Arching the lower back → back pain; lighten up.
- Lowering too far → excessive shoulder strain.
- Jerking with momentum → poor technique.