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Proper Form for Dumbbell Shoulder Press:
- Starting Position: Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Engage Your Core: Brace your core and keep a neutral spine to maintain stability.
- Pressing Motion: Push the dumbbells upward in a controlled motion until your arms are fully extended but not locked out.
- Peak Contraction: Pause briefly at the top while keeping tension in your shoulders.
- Controlled Lowering: Slowly bring the dumbbells back down to the starting position, keeping your elbows slightly in front of your body.
Common Mistakes:
- Arching the Lower Back: Overarching can strain the lower back. Engage your core and keep your back neutral.
- Letting Elbows Flare Out Too Wide: Keep elbows slightly in front of your shoulders to protect the joints.
- Using Too Much Weight: Excess weight can lead to poor form and reduce range of motion.
- Rushing the Movement: Perform slow, controlled reps to maximize muscle activation and avoid injury.
- Not Controlling the Lowering Phase: Dropping the dumbbells too quickly reduces effectiveness and increases injury risk.
- Shrugging the Shoulders: Avoid excessive trap activation by keeping shoulders down and engaged.
Dumbbell Shoulder Press Tutorial
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