How to do Dumbbell Military Press

dumbbell military press

Dumbbell military press is a shoulder builder exercise to train your traps. It primarily targets your traps and deltoids. Also strengthens your core and glute muscles. Beginners should perform this exercise with low weights and more reps. Here is a tutorial for this trap exercise.

Targeted muscles- Deltoids, traps, etc.

How to do

  • ¬†Grab a pair of dumbbells in your hand with an underhand grip. Raise them to your shoulders height.
  • Keep your core tight and your back straight.
  • Now squeeze your shoulder blades and lift the dumbbells up.
  • Pause for a second and then lower down the dumbbell to the starting point.

Complete 3 sets of 12, 10, 8 reps of this exercise.


In this article, we have shared a tutorial of dumbbell military press. One of the best trap exercises to get bigger traps. All the best and stay strong.