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How to do the Dumbbell Shoulder Press

The Dumbbell Shoulder Press is a compound dumbbells exercise that mainly works your front shoulders, with help from your triceps and side shoulders. Focus on three things: press up, not out; stop just short of lockout; lower to ear height.

Front shouldersTricepsSide shouldersDumbbells

Setup

  1. 1Bench upright
  2. 2Dumbbells at ear height, palms forward

Three cues

  1. 1Press up, not out
  2. 2Stop just short of lockout
  3. 3Lower to ear height

Most common mistake

Back arches off the pad

Brace and sit tall

In Hindi · हिन्दी में

  1. 1ऊपर दबाएँ, बाहर नहीं
  2. 2पूरा लॉक होने से पहले रुकें
  3. 3कानों की ऊँचाई तक उतारें

आम गलती: कमर पैड से उठे तो, पेट कसकर सीधे बैठें

Alternatives to the Dumbbell Shoulder Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell Shoulder Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.