ATHLETE DIARY
RUDownload
Shoulders

Seated Dumbbell Shoulder Press

The seated dumbbell press works the delts and triceps overhead, with a backrest that protects your lower back.

Seated Dumbbell Shoulder Press: starting position
1Starting position
Seated Dumbbell Shoulder Press: end position
2End position

Setup

Set the backrest upright or nearly so. Sit back against it, bring the dumbbells to your shoulders, palms forward. Feet on the floor, abs braced.

Execution

  1. Sit with back support, raise the dumbbells to your shoulders, palms forward — starting position.
  2. Exhale and press the dumbbells up until they nearly touch overhead.
  3. Inhale and lower them back to your shoulders.

Common mistakes

  • Arching off the backrest — that turns it into a chest press and loads the lower back.
  • Dumbbells coming down too low — at the bottom they're at shoulder level or just below.
  • Elbows pulled far back — keep them slightly in front of your torso.
  • Banging the dumbbells at the top — bring them together under control.

Programs that include it

Full Body — 2 Daysbeginners · 2 workouts a weekUpper / Lowerintermediate · 2–4 workouts a weekGlutes & Legs — 3 Dayslower-body priority · 3 workouts a week

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

More for this muscle group: Shoulders

Standing Barbell Overhead PressStanding Barbell Overhead PressDumbbell Lateral RaiseDumbbell Lateral RaiseArnold PressArnold PressFace PullFace PullBent-Over Dumbbell Rear Delt FlyBent-Over Dumbbell Rear Delt FlyUpright RowUpright Row

← All exercises

Position photos from the open free-exercise-db.