Step by step
- Set the backrest almost upright and sit with the dumbbells at shoulder height, palms facing forward.
- Keep your elbows slightly in front of your body, not fully out to the sides.
- Press up until your arms are almost straight.
- Lower under control until the dumbbells are at ear height.
Tip: To get the dumbbells up, rest them on your thighs and lift them with a small knee kick.
Common mistakes
Keep your back against the pad and your abs braced.
Lower to ear height to work your whole shoulder.
Keep them slightly in front of your body: it's easier on the shoulder.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Seated or standing?
Seated it's easier to focus on your shoulders; standing also works your core.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell shoulder press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.