How to do the Reverse Grip Dumbbell Shoulder Press
- Sit on the bench with your feet flat on the floor, holding a dumbbell in each hand.
- Hold the dumbbells in front of your face, palms facing you.
- Press the dumbbells upward until your arms are straight above your shoulders.
- Lower back to face level without rotating your palms.
Full technique — 7 steps
- Sit tall on a bench with back support and plant both feet firmly on the floor.
- Hold the dumbbells in front of your face with palms facing you and elbows bent in front of your chest.
- Keep the dumbbells side by side with forearms vertical and elbows close together.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
- Press the dumbbells upward until your arms are extended overhead.
- Keep your palms facing you without rotating them as you press.
- Lower the dumbbells back to face level along the same path for the next rep.
Common mistakes
- Leaning back into an incline press
- Rotating the palms into an Arnold press
- Elbows flaring too wide
- Coming off the back pad
- Stopping short of full overhead extension
Form cues
- Keep ribs down
- Stay against the pad
- Keep forearms vertical
- Palms face you throughout
- Press straight overhead
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Half Kneeling Landmine Press Harder
- Two Hand Landmine Press Same level
No equipment
- Elevated Close Grip Pike Push-Up Harder
- Pike Push-Up Harder
Weight plates
- Plate Overhead Press Easier
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Machine Shoulder Press
- This exercise Reverse Grip Dumbbell Shoulder Press
- Harder Dumbbell Shoulder Press
- Harder Alternating Standing Arnold Press
Too hard for now? Start with the Machine Shoulder Press.
Quick answers
What muscles does the Reverse Grip Dumbbell Shoulder Press work?
Primary: Front delts 9/10. Also works: Triceps 6/10, Upper chest 5/10, Side delts 4/10, Serratus anterior 4/10.
When should I do the Reverse Grip Dumbbell Shoulder Press in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Reverse Grip Dumbbell Shoulder Press?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Reverse Grip Dumbbell Shoulder Press?
Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. No equipment: Elevated Close Grip Pike Push-Up, Pike Push-Up. Weight plates: Plate Overhead Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.
What is an easier version of the Reverse Grip Dumbbell Shoulder Press?
Machine Shoulder Press (Beginner).
What is a harder version of the Reverse Grip Dumbbell Shoulder Press?
Dumbbell Shoulder Press (Beginner), Alternating Standing Arnold Press (Intermediate).
