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Dumbbell Hammer-Grip Shoulder Press
Neutral-grip dumbbell overhead press targeting anterior and medial deltoids and triceps for shoulder strength and hypertrophy; reduces joint stress compared to pronated grip.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
7/10Long Head, Lateral Head
Traps
4/10Upper Traps
Chest
3/10Upper Chest
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with back support, feet flat on floor. Hold dumbbells at shoulder height with neutral grip, palms facing each other, elbows bent 90 degrees in front of shoulders.
- Exhale and press dumbbells overhead until arms nearly straight.
- Pause briefly at top, squeezing shoulders.
- Inhale and lower dumbbells slowly to shoulder height.
- Keep core engaged and back neutral throughout.
- Maintain neutral grip with palms facing each other.
Coaching Tips
Form Cues
- Elbows forward
- Press straight up
- Core tight
- Neutral wrists
- Squeeze at top
Breathing
Inhale during descent; exhale during press while bracing core.
Tempo
3-1-2
Range of Motion
Lower to elbows at 90 degrees below shoulders; extend arms fully overhead without elbow lockout.
Safety
Safety Notes
- Warm up shoulders first
- Avoid if acute shoulder pain
- Select weight for form
- Do not hyperextend back
Spotting
Spot from behind shoulders for heavy sets; assist upward if needed. Use safeties for solo heavy lifts.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Using momentum
- Locking elbows
- Dropping head forward
When to Avoid
- Acute shoulder impingement
- Elbow hyperextension issues
Flexibility Needed
- Shoulder flexion to 160 degrees
Build Up First
- Basic overhead press form
- Core stability competency
Also known as
Neutral Grip Dumbbell Press, Hammer Shoulder Press, Dumbbell Neutral Press
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