How to do a Dumbbell Shoulder Press
- Stand or sit tall holding a dumbbell at each shoulder, palms facing forward.
- Brace your core and keep your ribs down.
- Press both dumbbells overhead until your arms are straight.
- Lower them slowly back to shoulder height.
- Avoid arching your lower back as you press.
Keep in mind
- Start with the weights at shoulder height, elbows slightly in front of the body.
- Press up and slightly in, so the weights meet above your head.
- Keep the ribs down — the press must not turn into a back arch.
- Lower under control until the elbows are back at shoulder height.
Common mistakes
- Leaning back to get the weights up — go lighter and stay stacked.
- Elbows flared straight out to the sides — bring them slightly forward.
- Bouncing the weights off the shoulders — pause, then press.
Breathing
Breathe out as you press, in as you lower.
Take care
Pressing overhead demands shoulder mobility — if you have to arch your back to reach lockout, press to a lower point or use lighter weights.
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