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The Dumbbell Shoulder Press is an upper body exercise that primarily targets the shoulders, but also works the triceps. This is a compound exercise which is well suited to intermediate lifters.




  • Perform seated or standing up.
  • Lift a pair of dumbbells up to head height with your arms at 90 degrees out to your sides.
  • Press the dumbbells up so that they meet above your head, keeping your elbows out to the sides. Slowly lower the dumbbells back to the starting position and repeat.
  • Keep your shoulder blades pinned back throughout. Avoid overarching your back by keeping your abs contracted throughout.

Shoulder Muscle Diagram.

Shoulder Muscles