Shoulder Press (Dumbbell)
Complete guide to Shoulder Press (Dumbbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Shoulder Press (Dumbbell)
Grab a pair of dumbbells and sit on a bench with an upright back support.
Lift the dumbbells to shoulder height with your palms facing forward and your elbows bent at roughly 90 degrees.
Bring your shoulders back, engage your abs, and take a breath.
Press the dumbbells straight up until your arms are fully extended overhead, squeezing your shoulders at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |