A Typical Session
25 Min
Warm-up
5m
Main Set
16m
Cooldown
4m
8 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Builds overall shoulder strength and upper-body balance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
75s
How to Perform
- 1.Hold dumbbells at shoulder height, palms forward.
- 2.Press overhead until arms are extended.
- 3.Lower slowly to starting position.
Pro Tips
- •Keep core tight to prevent arching back.
- •Don't lock elbows at top.
Equipment
Dumbbells
Safety
Avoid pressing behind neck; maintain shoulder safety.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.