Start
End
ShouldersBeginnerDumbbell
Standing Dumbbell Press
برس بالدمبل واقفًا
Target Muscles
ShouldersTriceps
Blue = primary · Gray = secondary
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- 1
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- 2
Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- 3
Pause, and slowly return the weight to the starting position.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
