Hammer Press

Developing the Muscles of the Shoulders

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1)      Start this movement with your feet and back fully supported on an upright bench.



2)      Grip two dumbbells and lift them to your shoulders with your palms facing each other. 



3)      Take a deep breath as you prepare for the upward movement. 



4)      Slowly raise both dumbbells upward in a vertical motion.


5)      Once your elbows are nearly locked out, and the dumbbells are almost touching you can lower them back to the starting position to complete one repetition.



Muscles Worked: Shoulders, and Triceps.