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Intermediate
Dumbbell Face Down Lying Shoulder Press
4 steps Updated 29/08/2026
Dumbbell Face Down Lying Shoulder Press is a free weights exercise targeting Shoulders (Deltoids) using Dumbbells.
Step by step
How to perform it
- Lie face down on a flat bench with your legs bent at 90 degrees and crossed together. Hold a dumbbell in each hand, with your arms bent and elbows pointing outwards at shoulder height.
- Begin with the dumbbells at shoulder level, palms facing the floor. Press the dumbbells forward by extending your arms until your arms are fully extended but not locked out.
- Slowly bring the dumbbells back to the starting position at shoulder level, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Dumbbell Face Down Lying Shoulder Press
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