VARIATIONS
- Incline Dumbbell PressChest · Dumbbell · Incline Bench
- Incline Dumbbell Hammer PressUpper Chest · Chest · Dumbbell · Incline Bench
- Smith Machine Shoulder PressShoulders · Smith Machine · Bench
- Machine Reclined Shoulder PressFront Delts · Triceps · Machine
- Overhead Barbell PressShoulders · Barbell
- Single-Arm Kettlebell PressShoulders · Kettlebell
Seated Dumbbell Shoulder Press
This compound push movement targets the anterior and medial deltoids while engaging the triceps for lockout strength. The seated position with back support isolates the shoulders by removing leg drive and stabilizing the torso.
HOW TO DO IT
- Sit on a bench with full back support holding dumbbells on your thighs.
- Kick the weights up to shoulder height using your legs for momentum.
- Rotate your wrists forward so palms face away from you.
- Press the dumbbells straight up until arms are fully extended.
- Pause briefly at the top without locking out the elbows harshly.
- Lower the weights slowly back to ear level under control.
COMMON MISTAKES
- Arching the lower back excessively to push heavier weight.
- Bouncing the dumbbells off the shoulders at the bottom.
- Flaring elbows out to ninety degrees causing shoulder impingement.
- Failing to rotate wrists resulting in an awkward grip angle.
TIPS
- Keep your core braced to prevent arching the lower back.
- Drive through the heels to maintain a stable base.
- Ensure elbows track slightly forward rather than flaring wide.
SAFETY
- Avoid excessive lumbar extension which places high shear force on the spine.
- Do not press behind the neck as this risks rotator cuff injury.
DETAILS
- Muscles
- Shoulders
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Position: seated
SIMILAR EXERCISES
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Ratings
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