Seated Dumbbell Shoulder Press
Equipment Needed
About This Exercise
A compound exercise that targets the shoulders.
How to Perform
- 1
Setup
Sit on a bench with back support, feet flat on the floor. Hold a dumbbell in each hand and lift them to shoulder height, palms facing forward, elbows bent at about 90 degrees.
- 2
Brace Your Core
Press your lower back lightly against the bench support. Engage your core, pull your shoulders back and down, and keep your chest lifted.
- 3
Press Up
Press both dumbbells straight up overhead, extending your arms fully without locking your elbows. The weights should come together slightly at the top of the movement.
- 4
Lower with Control
Slowly lower the dumbbells back to shoulder height with control, keeping tension in your shoulders. Stop when your elbows reach about 90 degrees before the next rep.
Form Tips
- •Keep your back pressed lightly against the pad
- •Press the weights straight up, not forward
- •Lower the weights with control - no dropping
- •Keep your wrists stacked over your elbows
Common Mistakes to Avoid
- •Arching the lower back away from the bench
- •Pressing the dumbbells forward instead of straight up
- •Flaring the elbows too far back
- •Using momentum by bouncing at the bottom
Primary Muscles
Secondary Muscles
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