Beginner
Seated Dumbbell Shoulder Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Seated Dumbbell Shoulder Press emphasis on the shoulders. It can often be an excellent way to isolate the pressing muscles to develop muscle hypertrophy.
Exercise Instructions
-
Step 1
Set up a 90-degree adjustable bench and select the desired weight from the rack. Lift the dumbbells off the floor with a neutral grip (palms facing inward). Place the dumbbells on your knees and sit on the bench. -
Step 2
Using a safe, controlled movement, lift your knees one at a time to get each dumbbell in place. Once the dumbbells are in place, turn your palms, so they are facing forward. -
Step 3
Take a deep breath, then press the dumbbells over your head, extending your elbows and contracting your deltoid muscles. -
Step 4
Slowly lower the dumbbells back to the starting position (arms should be about 90 degrees or slightly lower depending on limb length). Repeat for the desired number of repetitions.
Muscle Groups
Seated Dumbbell Shoulder Press targets Abs, Lats, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep your back straight against the pad throughout the exercise.
- Do not allow the head to protrude excessively forward.
- Bring your biceps up to your ear and exhale as you press.
- Keeping your elbows slightly bent at the top and not locking out fully will help keep tension in your shoulders.
Dumbbell Shoulder Press
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