Shoulders
Seated Dumbbell Shoulder Press
A foundational compound movement for building powerful deltoids and enhancing overhead pressing strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on a weight bench with the backrest set to a vertical or slightly reclined position, holding a dumbbell in each hand.
Place the dumbbells on your thighs and use your knees to help kick the weights up to shoulder height one at a time.
Rotate your wrists so your palms are facing forward and your elbows are flared out slightly to the sides.
Press the dumbbells upward in a controlled arc until your arms are fully extended over your head without locking your elbows.
Pause briefly at the top of the movement while maintaining stability through your core.
Lower the weights slowly back to the starting position until they are level with your ears.
Maintain a neutral spine and keep your feet planted firmly on the floor throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively away from the bench.
- Allowing the elbows to flare out too wide instead of keeping them slightly tucked.
- Clanging the dumbbells together at the top of the rep.
- Using a partial range of motion by not lowering the weights to ear level.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.