Dumbbell Shoulder Press

The Dumbbell Shoulder Press is a intermediate-level strength exercise that targets shoulders, triceps and supports core.

• Builds shoulder size and strength for pressing in any direction.
• Strengthens the core as it stabilizes weight overhead.

1. 1

   Sit or stand tall holding a dumbbell in each hand at shoulder height, palms facing forward.

2. 2

   Brace your core and press both dumbbells overhead until your arms are fully extended.

3. 3

   Pause briefly at the top without shrugging your shoulders.

4. 4

   Lower the dumbbells back to shoulder height with control.

• Avoid arching your lower back — squeeze your glutes to stay stable.
• Keep the dumbbells moving in a straight line over your ears.
• Start light; overhead pressing is unforgiving with poor form.

• Pressing forward instead of straight up, which strains the shoulders.
• Using momentum from the legs (a press is not a push press).

• Warm up before starting and stop immediately if you feel sharp pain.

Use very light dumbbells and press from a seated position to remove lower-back strain.

1. 1.Add weight in small steps, or alternate arms to challenge stability.

General guidance — adjust based on your experience and goals.