Front Delts
Dumbbell Shoulder Press
Beginner
Dumbbell
Compound
Front Delts
How to do it
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Set the bench upright at 80-90 degrees and sit with the dumbbells standing on your thighs.
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Knee them up one at a time until they sit beside your shoulders, palms facing forward.
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Brace the abs with your back on the pad, keeping only the natural arch in the lower back.
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Press both dumbbells up and slightly inward until the elbows are nearly straight.
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Lower under control until the elbows drop just below shoulder level and you feel a stretch.
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At the end of the set, bring the dumbbells down to your thighs rather than dropping them.
Common mistakes
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Arching off the backrest until it becomes an incline press.
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Clanging the dumbbells together at the top and resting there.
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Going so deep that the shoulder joint feels pinched.
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Letting the weaker side lag so the hands are never level.
Tips
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Dumbbells are friendlier on the shoulders than a bar because the arms can find their natural path.
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If your lower back tires quickly, widen your stance and drive your heels into the floor.
Secondary muscles
Alternatives
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