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Shoulder Press

Dumbbell Shoulder PressEquipment Required: a pair of dumbbells, bench with back support (optional).


  1. Start by sitting on the bench (with back support).
  2. Grasp the dumbbells using an overhand grip.
  3. Hold the dumbbells above the shoulders slightly in front of you, pointing the elbows towards the floor.
  4. Push the dumbbells up and overhead so that the arms are fully extended.
  5. After a pause lower the weights to the starting position.

Key points to remember

  1. Keep the abdominals tight and the lower back in a neutral position
  2. Avoid locking the elbows when the arms are extended overhead


  1. This exercise can also be done sitting on a bench that does not have back support, though this is recommended. You can also perform this exercise standing.

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