Dumbbells Shoulder Press (alternating)

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The dumbbell shoulder press is a compound exercise that primarily targets the shoulders.

By holding dumbbells at shoulder level and pressing them overhead, the deltoids are heavily engaged.

This exercise also activates the triceps and upper chest muscles, but to a lesser extent.

Using dumbbells allows for unilateral movement, which helps to address any muscle imbalances between the shoulders.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward.
Engage your core and keep your back straight.
Press one dumbbell straight up overhead, fully extending your arm without locking your elbow.
Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell up overhead.
Continue alternating the pressing motion, ensuring a controlled and smooth movement.
Keep your shoulders down and avoid shrugging them.
Repeat for the desired number of repetitions.

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward. This position will provide a stable base and engage your core muscles, promoting proper form throughout the exercise.
As you exhale, lift one dumbbell up towards the ceiling, extending your arm fully while keeping your elbow slightly bent. Imagine pushing the weight through the roof, feeling the burn in your shoulder muscles as you reach the top of the movement.
While lowering the first dumbbell back down, simultaneously begin lifting the other dumbbell, maintaining a controlled and fluid motion. This alternating action will challenge your shoulder muscles, promoting balanced strength and stability.
Focus on maintaining a neutral spine throughout the exercise, avoiding excessive arching or rounding of your back. This will help prevent strain on your lower back and ensure that the tension is primarily on your shoulders, where it should be.
Keep your core engaged and your shoulder blades pulled back and down, creating a stable foundation for the movement. This will enhance your overall shoulder engagement and improve your posture, helping you achieve better results.