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Dumbbell Reverse-Grip Shoulder Press
Dumbbell reverse-grip shoulder press targets anterior deltoids and upper chest to build shoulder strength and hypertrophy; uses supinated grip for altered biomechanics, performed seated or standing.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
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
10/10Anterior Delts
Chest
7/10Upper Chest
Triceps
6/10Abs
4/10Programming
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 palms facing you, elbows bent and slightly forward.
- Exhale and press dumbbells overhead by extending arms.
- Keep dumbbells close without touching at top.
- Inhale and lower dumbbells controlled to shoulder height.
- Maintain neutral spine and braced core.
- Repeat for reps, avoiding momentum.
Coaching Tips
Form Cues
- Push hands toward ceiling
- Elbows at 45 degrees
- Shoulders down away from ears
- Core tight throughout
- Wrists straight aligned
Breathing
Inhale during lowering phase; exhale as you press overhead while bracing core.
Tempo
2-1-1
Range of Motion
Lower until elbows at shoulder height; press until arms nearly straight overhead without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Warm up shoulders and wrists first
- Start with light weights
- Keep neutral spine to protect back
- Stop if wrist or elbow discomfort occurs
Spotting
Spotter assists by supporting elbows during heavy sets; use safeties in rack if standing.
Common Mistakes
- Arching lower back
- Flaring elbows out
- Shrugging shoulders
- Using momentum to lift
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Wrist instability
- Lower back issues
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension flexibility
Build Up First
- Master basic overhead press form
- Core bracing proficiency
Also known as
Reverse Grip Dumbbell Press, Supinated Dumbbell Shoulder Press, Underhand Dumbbell Overhead Press
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