The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems.
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart.
Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
Pull your abdominals in so there is a slight gap between the small of your back and the bench. Place the back of your head against the pad.
Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to, ear level. Repeat.
Exercise in front of a mirror to review your movements and perfect your form.