Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Dublin Press Instructions

  1. Set up for the dublin press by getting an adjustable angle bench and setting the back to 90 degrees.
  2. Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs.
  3. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist your wrists so that your palms are facing forward.
  4. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
  5. Keeping your eyes facing forwards, slowly raise the dumbbells above your head and slightly outward until your arms are almost fully extended.
  6. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.
  7. Repeat this movement for desired reps.

​Exercise Tips:

  1. This exercise varies slightly from the shoulder press in the angle that you push the weight. Focus on keeping the weights out away from your body rather than pushing them straight above your head.
  2. Focus on using correct form at first. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
  3. Always use the longest range of motion possible and control the dumbbells throughout the set.
  4. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.
Russell Deacon
Posted on: Sun, 12/16/2018 - 14:07

Why would you do this?

Posted on: Fri, 12/21/2012 - 10:17

hello my name is mohammed may I help, I want to build my body so big and nice thank you note from mohamed