Exercise How To:

Squat Shoulder Press with Dumbbells


Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you.

Action: Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees.

As you stand back up from the squat, extend your arms to push the dumbbells up into the air above your shoulders. Extend your legs at the same rate you extend your arms. Go back into a squat and return your arms to the starting position.

Muscles Worked


More Dumbbell Exercises

One Arm Curls with Dumbbells
Two Arm Curls with Dumbbells
Curl and Delts with Dumbbells
Front Shoulder Raise with Dumbbells
Lunge Curls with Dumbbells
Lunges with Dumbbells
Reverse Fly with Dumbbells
Shoulder Circles with Dumbbells
Shoulder Press with Dumbbells
Side Shoulder Raise with Dumbbells
Squat Curls with Dumbbells
Squats with Dumbbells
Triceps Kickbacks with a Dumbbell
Upright Row Squat with Dumbbells
Vertical Shoulder Raise with Dumbbells




1. Practice this exercise to properly coordinate the squat action with the shoulder press.

2. Extend your arms as much as possible at the top of the shoulder press movement.