Exercise · Form & cues
Dumbbell Shoulder Press — form guide
Front Delts · Side Delts · Triceps. Equipment: Dumbbells. Difficulty: Beginner.
TEMPO
2-0-2-1
DBs at neutral grip (palms facing each other) at the bottom is far easier on the shoulder than full pronation.
Cues
- Brace core hard — no lumbar arch
- Press in slight arc, finish stacked over shoulders
- Lower until DBs are level with ears
Common mistakes
- Bouncing reps from the bottom
- Lower-back arch instead of vertical press
Injury notes
Use neutral grip if shoulders ache. Avoid behind-neck.
Progression
Add 1–2kg/DB when 10 controlled reps feel like 2 RIR.