Shoulders
Dumbbell Shoulder PressTekan Bahu Dumbbell
Pressing dumbbells overhead to build the shoulders and triceps, seated or standing.
How to do it
Setup. Dumbbells at shoulder height, palms forward, core tight, ribs down.
- Press the dumbbells up and slightly together.
- Finish with your arms straight and biceps by your ears.
- Lower slowly back to your shoulders.
Most common mistake
Arching your lower back to push the weight up. Brace your stomach or sit with back support.
Coach's tip
A seated press with a backrest is easier on the lower back.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 90s |
| Intermediate | 4 sets | 10-12 reps | 90s |
| Advanced | 4 sets | 10-12 reps | 90s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places dumbbell shoulder press on the right days with the right volume for your level.
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