Dumbbell Shoulder Press

For the Dumbbell Shoulder Press, choose two dumbbells of equal weight and put one in each hand. Start with your hands up by your shoulders, palms facing forward. Lift the dumbbells up at the same time, moving straight above your shoulders, keeping your back and neck straight, and using the strength of your shoulders and back to lift them. Repeat.

Do not use momentum to lift the dumbbells and do not lift anywhere but straight up. Move slowly and with intention. Start with very low weights and move up from there as you get stronger.

Make these easier by using lighter weights and/or moving one arm at a time. For example, your left arm would stay in place as your right arm moved up and down. Then your right arm would stay in place as your left arm moved up and down.

Make these harder by using heavier weights.

The dumbbell shoulder press is used in our rock climbing training programs available on this page.