Exercise Description |
|
Main Target Muscles |
Shoulders |
Secondary Target Muscles |
Triceps |
Workout Type |
Strength |
Gym Gear |
Dumbbell |
Fitness Level |
Intermediate |
Compound/Isolated |
Beginner |
Power Move |
Push |
Target Muscle Group: Shoulders

How to Do it
- Get an adjustable angle bench, and set your back at 90 degrees.
- Place your left hand on a dumbbell and place it on the bench.
- To raise the dumbbell to shoulder height, use your thighs. Then twist your palm so that your shoulder is in front of you (neutral grip).
- For stability, keep your back flat against the backrest and your feet planted on the ground. This is the ideal starting position.
- Keep your eyes forwards and slowly lift the dumbbell in your left hand up above your head until your arm is nearly fully extended.
- Don't pause at the top. Instead, immediately lower the dumbbell to its starting position.
- Continue doing the same thing with your left arm, and repeat until you are satisfied.
Exercise Tips
- Many lifters allow their form to deteriorate and gain weight too fast. This can sometimes lead to injury, which could limit your shoulder gains.
- Use the widest range of motion and control dumbbells throughout the set.
- You can do this exercise while sitting on a flat bench. However, a backrest is recommended for people with lower back problems.

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