Dumbbell shoulder press

The dumbbell shoulder press targets the top and center of your shoulder muscles. This exercise also works your upper back and triceps. Use caution if you have lower back, neck, or elbow problems.

Getting set
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Pull your abdominals in so there’s a slight gap between the small of your back and the bench. Place the back of your head against the pad. See photo A.

The exercise
Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head and then lower the dumbbells back to ear level. See photo B.

Do’s and don’ts

• DO keep your elbows relaxed at the top instead of locking them.
• DO stop lowering the dumbbells when your elbows are at or slightly below shoulder level.
• DON’T let your back arch a great degree off the back support.
• DON’T wiggle or squirm around in an effort to press the weights up.

Other options
Palms-in dumbbell press (easier): Do this exercise with your palms facing each other. This position allows your wrists and biceps muscles to help execute the movement.