Single Dumbbell Shoulder Press
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by standing with your feet hip-width apart. Hold one end of a dumbbell with both hands, with the dumbbell positioned vertically. Keep the dumbbell close to your chest with elbows bent and pointing forward. From this position, engage your core and maintain a neutral spine as you press the dumbbell straight up overhead. Make sure not to lock out your elbows at the top. Slowly and in a controlled manner, lower the dumbbell back to the starting position near your chest and repeat the process.
Common Mistakes
Using momentum or jerking the dumbbell upward can lead to injury and reduce the effectiveness of the exercise. Ensure that every motion is controlled. Also, avoid arching the lower back; keep your core engaged to protect the spine. When pressing upward, be cautious not to lock the elbows, as this can place extra stress on the joints.
Breathing
Inhale as you prepare to press the dumbbell upward, exhaling as you extend your arms. Inhale again while returning the dumbbell to the chest, ensuring consistent oxygen flow to the muscles and helping stabilize the core.
Muscle Focus
Primary Muscles
Front Shoulders, Middle Shoulders,Traps
Secondary Muscles
Upper Chest, Serratus Anterior
Tertiary Muscles
Middle Chest, Rear Shoulders, Latissimus Dorsi