Shoulder muscles (deltoids) are comprised of three heads: anterior (front), lateral (side), and posterior (rear). The dumbbell shoulder press exercise primarily targets the anterior deltoid but to a lesser extent involves the lateral deltoid also.
As a basic moment, the dumbbell shoulder press is identical to that of the barbell military press and may be used interchangeably with the military press. With dumbbells — as is the difference with all dumbbell exercises — you have the added challenge of controlling and coordinating two separate weights, and a greater range of motion. You may also find it more natural and comfortable as a movement.
Here is how to perform the dumbbell shoulder press…
- Take a dumbbell in each hand and sit on your bench with your body fully upright.
- Lift the dumbbells up to the height of, and to the sides of the shoulders, and hold them there. Forearms should be perfectly vertical to support the weight.
- Both together, press the dumbbells up until your arms are fully locked out at the top.
- Lower slowly to starting position.
Quite a few people have their own variations on the dumbbell shoulder press, and you are free to experiment yourself. For example, some people will start with the palms facing inward slightly rather than straight forwards, and turn them straight forwards as they approach the top, and reversing the turning movement on the way down.
Do whatever feels comfortable to you, and whatever works best to build your anterior deltoids.