How to Do Seated Dumbbell Shoulder Press | Form & Benefits

Master the seated dumbbell shoulder press with our expert guide. Learn proper form, common mistakes to avoid, and the best tips for building stronger shoulders.

How to Perform

  1. Sit on a weight bench with the backrest set to a vertical or slightly reclined position, holding a dumbbell in each hand.
  2. Place the dumbbells on your thighs and use your knees to help kick the weights up to shoulder height one at a time.
  3. Rotate your wrists so your palms are facing forward and your elbows are flared out slightly to the sides.
  4. Press the dumbbells upward in a controlled arc until your arms are fully extended over your head without locking your elbows.
  5. Pause briefly at the top of the movement while maintaining stability through your core.
  6. Lower the weights slowly back to the starting position until they are level with your ears.
  7. Maintain a neutral spine and keep your feet planted firmly on the floor throughout the entire set.

Common Mistakes

  • 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

Primary movers

  • Shoulders

Stabilizers

  • Triceps
  • Upper Trapezius
  • Upper Pectorals

Related Guides

Shoulders · Shoulders