Dumbbell Shoulder Press

The technique.

1. 01

   Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.

2. 02

   Palms should face forward, and elbows should be directly under your wrists.

3. 03

   Press the dumbbells straight overhead until your arms are fully extended, but not locked.

4. 04

   Slowly lower the dumbbells back to the starting position with control.

5. 05

   Keep your core tight and back pressed against the bench throughout the movement.

What goes wrong.

• ×Arching the lower back excessively, especially when standing.
• ×Flaring elbows out too wide, stressing the shoulder joint.
• ×Using momentum to lift the weights, reducing muscle activation.
• ×Not achieving full range of motion, stopping short of full extension or deep lower.
• ×Letting the dumbbells drift too far forward or backward.