Strength Training · Bodybuilding
Neutral-Grip Dumbbell Shoulder Press
The neutral-grip dumbbell shoulder press is a seated overhead press with your palms facing each other. It trains your shoulders and triceps while the bench supports your back.
Higher injury risk. Read the safety notes before adding weight.
- Beginner
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit against an upright bench with a dumbbell resting on each thigh.
- Plant your feet flat on the floor.
- Bring the dumbbells to shoulder height with your palms facing each other.
- Press the dumbbells overhead until your arms are straight, keeping your palms facing inward.
- Lower the dumbbells under control to shoulder height.
- Return the dumbbells to your thighs after your final repetition.
Form cues
- Keep your ribs over your hips.
- Let your shoulder blades rotate upward.
- Exhale as you press.
Common mistakes
- Wrists bending backwardKeep your knuckles aligned with your forearms so the weights sit over your wrists.
- Elbows flaring sidewaysKeep your elbows slightly in front of your torso throughout the press.
- Clashing the dumbbells overheadFinish with the weights roughly shoulder-width apart rather than bringing them together.
Safety
Losing control of a dumbbell overhead can cause a serious impact injury. Excessive load or fatigue can also strain your shoulders or lower back as your position changes.
- Choose weights you can bring to shoulder height and return to your thighs without struggling.
- End each set with about two controlled repetitions still possible.
- Keep the floor around the bench clear of loose weights.
- Stop the set if you feel sharp pain or cannot control the lowering.
If you have shoulder or neck pain, or cannot reach overhead comfortably, use a pain-free alternative and seek advice from a physiotherapist before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Upright Utility Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Increase the weight gradually once you can complete every set at the top of the range with consistent form.