BeginnerDumbbellIn the weekly plan
Dumbbell Shoulder Press
Front view
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Shoulders
Also works
- Also works: Triceps
In your week
How to do it
Stand or sit tall with dumbbells at ear height, palms facing forward.
Press straight up until your arms are fully extended.
Lower back to ear height over about 3 seconds.
Form tips
Keep ribs down and glutes tight so your lower back does not arch.
Bring the dumbbells slightly toward each other at the top.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
Front view
In the planIn the plan
In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
