Safety Notes

• Avoid if you have acute shoulder impingement or instability
• Use lighter weights to maintain control
• Brace core to protect spine in standing position
• Do not hyperextend neck by looking up excessively
• Stop if sharp shoulder or back pain occurs
• Ensure stable footing to prevent slipping

Spotting

Spotting not typically required; assist by supporting elbows if needed for heavy sets, or use a seated variation for more stability.

Common Mistakes

• Allowing torso to lean or sway
• Using momentum to swing weights
• Locking elbows at top
• Uneven alternating rhythm
• Flaring elbows wide
• Dropping weights too fast

• Acute shoulder impingement
• Recent rotator cuff injury
• Lower back issues in standing variation

• Full shoulder flexion overhead
• Adequate thoracic mobility
• Stable ankle dorsiflexion for standing balance

Build Up First

• Master basic dumbbell shoulder press
• Core bracing proficiency
• Unilateral pressing coordination