Procaryote
Shoulder · Strengthening

Dumbbell Military Press

Dumbbell military press, 3 sets, 10 repetitions, controlled tempo

Illustration of the Dumbbell Military Press exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Controlled, slow during both ascent and descent

Description: Seated or standing, hold a dumbbell in each hand at shoulder level, palms facing forward. Push the dumbbells upward until your arms are nearly extended, then slowly lower back to the starting position.

Tips: Keep your back straight and engage your abdominal muscles to protect the spine. Do not lock your elbows at the top of the movement. Control the descent well to maximize effectiveness and prevent injuries.

Progression: Gradually increase the weight of the dumbbells or the number of repetitions as you master the technique and the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbells
Starting position
Seated or standing, dumbbells at shoulder level
Clinical goal
Muscle strengthening of the shoulders
Also known as
shoulder press with dumbbells, dumbbell overhead lift, shoulder development exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.