Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is an overhead press done sitting with your back supported. The support takes your lower back out of the lift, so your shoulders and triceps do the work.

How to do the Seated Dumbbell Shoulder Press

1. Set a bench upright, or use a sturdy chair with a back, and sit tall with your back and hips against the pad.
2. Hold the dumbbells at shoulder height with your palms facing forward and your elbows slightly in front of your body.
3. Press straight up until your arms are almost locked out, without arching your back.
4. Lower to ear level over two seconds, then press again.

Common mistakes

• You arch your lower back. Squeeze your glutes, keep your ribs down and your back against the pad.
• The dumbbells drift forward. Press up and slightly back so they finish over your shoulders.
• Your elbows flare out wide. Keep your elbows a little in front of your body, at about 45 degrees.

With a bench or without

With a bench: set the back to 80 or 90 degrees so you are nearly upright and can press straight up.

Without a bench: sit in a sturdy chair with a back, or do the press standing with your glutes squeezed.

Easier and harder versions

Easier: Use lighter dumbbells or press one arm at a time.

Harder: Lower for three seconds or pause at the bottom. Stagger runs 10 reps with a pair of 30 lbs on a 90-second clock at a 2-0-1 tempo.

Workouts that use the Seated Dumbbell Shoulder Press

More shoulder exercises