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Dumbbell Shoulder Press exercise guide showing 3 movement steps using upright bench and dumbbell pair
Dumbbell Shoulder Press exercise guide showing 3 movement steps using upright bench and dumbbell pair
Shoulders3 steps•5s movement guide

Dumbbell Shoulder Press exercise image and instructions

See how to do Dumbbell Shoulder Press in a clear 3-step exercise image with concise instructions. Focus: front delts and side delts using upright bench…

#benchflat#bilateral#compound#dumbbellpair#equipment#frontdelts#repetition#serratusanterior#shoulders#sidedelts#standingwithastablestance#triceps#upperchest
Read the detailed Dumbbell Shoulder Press tutorial →

Short instructions

How to do Dumbbell Shoulder Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set at shoulder height

    Sit against the upright backrest with feet slightly apart and hold the dumbbells beside the shoulders with wrists straight.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Press both dumbbells

    Exhale and press both dumbbells overhead until the arms are long without hard elbow lockout or shoulder shrugging.

    Breathing: Exhale through the effort.

  3. 3

    Lower evenly

    Inhale and lower both dumbbells to shoulder height with elbows tracking beneath the wrists.

    Breathing: Inhale through the controlled return.

Setup and safety note: Seated with back fully supported near 90 degrees and feet slightly spread; elbows below wrists; closed grip with every finger wrapped; dumbbells remain symmetric and finish over shoulders.

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