---
title: "Dumbbell Face Down Lying Shoulder Pres"
description: "Lie face down on a flat bench with your legs bent at 90 degrees and crossed together."
locale: en
slug: dumbbell-face-down-lying-shoulder-pres
url: "https://hi.fitness/exercises/dumbbell-face-down-lying-shoulder-pres"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d6d67ae2-dumbbell-face-down-lying-shoulder-pres.mp4"
updatedAt: 2026-09-14T20:59:32+00:00
---
# Dumbbell Face Down Lying Shoulder Pres

Lie face down on a flat bench with your legs bent at 90 degrees and crossed together.

## How to do it

1. 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.
2. 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.
3. Slowly bring the dumbbells back to the starting position at shoulder level, maintaining control throughout the movement.
4. Repeat for the desired number of repetitions.

## Form tips

- Ensure your wrists remain straight and aligned with your forearms.
- Keep your chest and abdomen firmly against the bench to avoid arching your back.
- Use a weight that allows you to maintain proper form throughout the exercise.

## Similar exercises

- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Clean and Press](https://hi.fitness/exercises/barbell-clean-and-press) - Front delts · Barbell
- [Barbell Front Raise](https://hi.fitness/exercises/barbell-front-raise) - Front delts · Barbell
- [EZ Bar Standing Front Raise](https://hi.fitness/exercises/ez-bar-standing-front-raise) - Front delts · EZ bar
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell
- [Barbell Behind Neck Push Press](https://hi.fitness/exercises/barbell-behind-neck-push-press) - Front delts · Barbell
- [Barbell Z Press](https://hi.fitness/exercises/barbell-z-press) - Front delts · Barbell