The dumbbell overhead press is a strengthening exercise that targets the shoulders, particularly the deltoid muscles, while also engaging the triceps and upper back muscles for stability. It is commonly prescribed to improve shoulder strength, overhead function, upper limb endurance, and postural control. Using dumbbells allows each arm to work independently, helping to address side-to-side strength differences and improve shoulder stability.
- Sit or stand upright holding a dumbbell in each hand.
- Position the dumbbells at shoulder height with your elbows bent and palms facing each other.
- Gently engage your abdominal muscles and maintain a neutral spine.
- Press the dumbbells upwards until your arms are fully extended overhead.
- Avoid shrugging your shoulders towards your ears as you press.
- Slowly lower the dumbbells back to the starting position in a controlled manner.
- Keep your wrists straight throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.