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Shoulder Exercises


Updated June 19, 2014

4 of 10

Overhead Press
Shoulder Exercises
Paige Waehner
In this version of overhead presses, you use dumbbells which will challenge each arm independently. You'll really feel a difference with this move as compared to barbell presses.
  1. Begin standing or sitting with elbows bent and weights next to the ears.
  2. Press the weights up over the head.
  3. Lower the weights, bringing the hands next to the ears and repeat for 1-3 sets of 10-16 reps.


  • Keep the abs engaged and don't arch the back as you press the weights up.
  • Try to keep the hands just slightly forward as you press up, rather than going straight overhead, which can contribute to arching the back.
  • If you're using heavy weight, try this exercise while seated on a bench with back support.

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