What does it work?

Dumbbell shoulder press target muscle – Shoulders

How To Do It

Step 1

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

Step 2

Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.  As you exhale, push the dumbbells up until they touch at the top.

Step 3

After a second pause, slowly come down back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Step 4

Exercise Variation: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders.

Alternative exercises

  • Barbell shoulder press
  • Cable lat raise
  • Facepull