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Dumbbell Prone Shoulder Press
A prone overhead press variation using dumbbells on an incline bench or stability ball that targets posterior deltoids, upper traps, and rhomboids to build shoulder stability and improve posture; ideal for upper body strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Stability Ball, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Triceps, Lower Back
Popularity Score
6
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, Rear Delts
Traps
7/10Upper Traps, Mid Traps, Lower Traps
Triceps
5/10Lateral Head
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face-down on an incline bench at 30-45 degrees with chest supported and head extended past the edge, or on a stability ball with hips and lower abdomen on the ball and feet wide for stability. Hold dumbbells with elbows bent at 90 degrees in a 'W' position.
- Brace your core and tuck your chin to maintain neutral spine.
- Exhale and press dumbbells overhead until arms are fully extended without locking elbows.
- Squeeze shoulder blades together at the top.
- Inhale and lower dumbbells slowly back to starting position with elbows aligned to shoulders.
- Keep elbows from flaring out during the movement.
- Maintain body alignment without arching lower back.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows in line with torso
- Core tight throughout
- Controlled descent
- Neutral spine always
- Press straight up
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until elbows are at shoulder height forming a 90-degree angle; extend arms fully overhead without hyperextending shoulders.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Use light weights initially on stability ball
- Stop if lower back pain occurs
- Ensure wrist neutrality to prevent strain
- Consult professional with rotator cuff issues
Spotting
Not typically needed with dumbbells; use safeties on bench if pressing heavy, or perform unilateral for self-spotting.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Using momentum from legs
- Dropping weights too fast
- Neck straining forward
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Rotator cuff tears
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension without compensation
Build Up First
- Master basic dumbbell shoulder press
- Core bracing proficiency
- Neutral spine awareness
Also known as
Prone Dumbbell Shoulder Press, Stability Ball Shoulder Press, Incline Prone Press
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