It mainly works the deltoids (your shoulder muscles).

Your triceps (back of your upper arm) also help.

Doing this exercise makes your overhead pressing stronger.

It helps you do more reps without getting tired.

It gives you nice, even shoulder muscles.

It's good for all fitness levels, from beginners to advanced lifters.

To do it, sit on a bench with your back straight and feet flat on the floor.

Hold a dumbbell in each hand, palms facing each other.

Lift the dumbbells up until your arms are straight but not locked.

Slowly lower the dumbbells back to the starting position.

Remember to keep your core tight to protect your back.

Start with a weight you can comfortably lift for 8-12 repetitions.

As you get stronger, you can increase the weight or the number of repetitions.

Better Shoulder Stability: It makes your shoulders more stable and stronger, so you can lift things overhead more easily and safely. This helps prevent injuries.

Comfortable Grip: The way you hold the dumbbells (parallel grip) is often more comfortable than other ways, which can help avoid hurting your shoulders.

More Shoulder Endurance: Doing this exercise regularly builds endurance in your shoulders. You'll be able to do overhead movements for longer without getting tired.

Helpful for Everyday Life: Stronger shoulders from this exercise make everyday tasks easier, like lifting groceries or reaching for things overhead.

Hold a dumbbell in each hand. Your arms should be bent at the elbows, with the dumbbells at shoulder level. Your palms should face each other.

Keep your tummy muscles tight to help you keep your back straight.

Slowly lift the dumbbells straight up over your head. Take a breath in as you lift.

Slowly lower the dumbbells back to the starting position. Breathe out as you lower them.

Repeat this up and down movement as many times as you planned.

Keep your wrists straight so you don't hurt yourself and you use your shoulder muscles correctly.

• Dumbbell Arnold Press: This exercise is like a regular overhead press, but you start with the weights in front of you and twist them upwards as you lift. This adds a twisting motion that works your shoulders a bit differently and helps with shoulder stability.

• Dumbbell Standing Alternate Overhead Press: Instead of pressing both dumbbells at once, you press one at a time. This improves balance and coordination, and because you're standing, it also works your core muscles.

• Dumbbell Lateral Raise: This exercise focuses on lifting the dumbbells out to the sides, working the side (medial) part of your shoulder muscles. It helps build shoulder width and is a great addition to your routine.

• Dumbbell Front Raise: Similar to the lateral raise, but you lift the dumbbells straight out in front of you. This targets the front (anterior) part of your shoulders.

These exercises all work your shoulder muscles, but in slightly different ways. Try them out to find what feels best and helps you build strong, balanced shoulders.

Dumbbell One-Arm Shoulder Press: This works one arm at a time. It helps make both sides of your body equally strong and improves your balance. Because you're only using one arm, your core muscles have to work harder to keep you steady.

Dumbbell Arnold Press: This press is special because you twist your wrists as you lift. This works more shoulder and upper chest muscles than a regular press. It helps you build stronger and more flexible shoulders.

Dumbbell Alternate Side Press: This exercise is like a faster version of the one-arm press. You lift one arm, then the other, taking turns. This works your shoulders and triceps, and also helps with balance and coordination.

Dumbbell Side-Lying One-Hand Raise: Lie on your side and lift one arm. This exercise is really good for strengthening the side muscles of your shoulders (the lateral deltoids). It helps with shoulder stability and balance, just like the other one-arm exercises.

These exercises all help build strong shoulders in different ways. Try them out and find what you like best! Remember to start with weights that are comfortable for you.

Hold the dumbbells so your palms face each other. This helps your shoulders stay safe and prevents strain.

Use only your shoulders to lift the weights. Don't use your legs to help; this makes the exercise less effective and could lead to injury.

Remember to breathe! Breathe in as you lower the weights and breathe out as you lift them. This helps you control the movement and makes the exercise easier.

It helps build strong shoulder muscles, improving overall upper body strength and stability.

Using dumbbells, instead of a barbell, lets you move each arm separately, which can help balance muscle strength and address any imbalances.

The 'seated' position helps you keep your body still, focusing the work on your shoulders and reducing the risk of using other muscles to help.

A parallel grip (holding the dumbbells with your palms facing each other) is generally considered safer and more comfortable for many people than other grips.

Good posture is really important. Sit up straight with your back supported, and keep your core (stomach muscles) tight to help you stay balanced.

Control the dumbbells as you lift and lower them. Avoid jerking or swinging the weights – smooth, controlled movements are key to preventing injury and maximizing results.

Start with lighter weights to learn the correct form. It's better to use a weight you can control perfectly than to lift a heavier weight with bad form.

Listen to your body. If you feel any pain, stop immediately. Don't push yourself too hard, especially when you are first learning.

To get the most benefit, include this exercise in a balanced workout routine that includes exercises for all your major muscle groups. Don't just focus on your shoulders!