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Dumbbell Press

Target Muscles

Anterior and medial deltoids, upper pectomlis major.
Also used Triceps, Shoulder girdle muscles (trapezius, supraspinatus).

Starting Position

  • Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench.
  • Hold a pair of dumbbells, hands facing forwards, level with your shoulders.

The Movement

  • Press the dumbbells upwards and inwards until they almost touch over your head.
  • Straighten your arms but do not lock out
    your elbows. Hold momentarily.
  • Lower the dumbbells slowly back to the
    starting position.


  • Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back.
  • Hold your abdominal muscles taut to help stabilise your spine or, if you are using a very heavy weight, wear a weightlifting belt.
  • Lower the dumbbells until they touch your shoulders - don't shorten the movement.

Other Exercises for your Shoulder Workouts.

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