Smart Workout Diary
Dumbbell Hammer Shoulder Press
The dumbbell hammer shoulder press is an overhead pressing exercise performed with the palms facing each other. It primarily develops the shoulders, especially the deltoids, while the triceps assist with elbow extension and the upper body stabilizes the weights. It supports shoulder strength, pressing capacity, and balanced upper-body muscle development.
Demonstration
Instructions
- Set up: Sit upright on a bench with back support or stand tall with feet about hip-width apart. Hold a dumbbell in each hand at shoulder height, with palms facing each other and wrists neutral.
- Brace: Tighten your abdominal muscles, keep your chest tall, and position your elbows slightly in front of or in line with your torso. Keep the dumbbells controlled beside the shoulders.
- Press: Exhale as you press both dumbbells upward in a smooth path until your arms are nearly straight overhead. Keep the palms facing each other and avoid forcefully locking the elbows.
- Control the top: Finish with the weights balanced over the shoulders, without shrugging excessively or leaning the lower back backward.
- Lower: Inhale and slowly lower the dumbbells back to shoulder height while maintaining neutral wrists and control.
- Repeat safely: Use a load that lets you keep the torso stable and complete each repetition without pain or loss of control.
