Dumbbell Shoulder Press
- Primary musclesShoulders
- EquipmentDumbbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Shoulder Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet a bench with back support upright and sit down with a dumbbell resting on each thigh. Keep your feet planted and your chest tall.
Kick one thigh up at a time to bring each dumbbell to shoulder height, then turn your palms to face forward. This is your starting position.
Exhale and drive both dumbbells straight up until your arms are extended and the weights nearly meet above your head.
Hold the top for about a second with your ribs down and your shoulders away from your ears.
Inhale and lower the dumbbells slowly along the same path until they return to shoulder height.
Repeat for the planned reps, then lower the weights back to your thighs before you stand.
If your lower back arches as you press, brace your abs harder or lower the weight until the ribcage stays stacked over the hips.
Pressing while standing or on a flat bench works too, and a backed bench is the more supportive choice if your back is sensitive.
For the Arnold variation, start with palms facing you and rotate them outward as you press. Skip it if your shoulders are cranky.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.