Smart Workout Diary

Dumbbell Shoulder Press Reverse Grip

The reverse-grip dumbbell shoulder press is an overhead pressing exercise performed with the palms facing toward you. It primarily trains the shoulders, especially the front deltoids, while the triceps and upper chest assist. It can support upper-body pressing strength, shoulder muscle development, and overhead control.

Demonstration

Dumbbell Shoulder Press Reverse Grip — demonstration 1
Dumbbell Shoulder Press Reverse Grip — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart, holding a dumbbell in each hand at shoulder height. Use a reverse grip so your palms face toward you and your wrists stay straight.
  2. Set your position by bracing your abdomen, gently squeezing the glutes, and keeping the ribs stacked over the pelvis. Keep the elbows slightly in front of or under the dumbbells.
  3. Press upward in a controlled path while exhaling. Keep the palms facing toward you and avoid leaning backward or flaring the ribs.
  4. Finish overhead with the dumbbells balanced above the shoulders and the elbows close to full extension, without forcefully locking or shrugging the shoulders.
  5. Lower slowly while inhaling until the dumbbells return to shoulder height. Maintain control and repeat only while the torso and wrists remain stable.
Muscle Group
Front Delts
Other Muscle Groups
Triceps, Upper Chest
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Use a light load first. The reverse grip can feel less familiar; choose dumbbells that allow steady wrists and a controlled lowering phase.
  2. Keep the torso tall. If your lower back arches or ribs flare, reduce the load or range rather than leaning backward to finish the press.
  3. Move both dumbbells evenly. Avoid letting one arm press faster or drift far forward, which can make the shoulders and wrists unstable.
  4. Stop for sharp discomfort. Do not force the range of motion if the shoulders, elbows, or wrists are painful.
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