Seated Dumbbell Shoulder Press

How to perform the Seated Dumbbell Shoulder Press

1. Sit on a bench with an upright back pad, dumbbells brought to shoulder height with palms facing forward and wrists over the elbows.
2. Press your lower back into the pad and brace the core so the bench supports the spine through the press.
3. The seated position removes leg drive and lower-back sway, isolating the delts more than a standing press.
4. Press the dumbbells up and slightly inward until they nearly meet overhead with the elbows extended.
5. Keep the dumbbells stacked over the shoulders rather than letting the elbows drift forward of the wrists.
6. Lower under control until the elbows drop to just below shoulder height, then press again without bouncing.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the lower back arch off the pad to turn the strict press into a leg-less incline press.
• •Letting the elbows drift forward of the wrists at the bottom, straining the front of the shoulder.
• •Clashing the dumbbells together overhead and losing tension on the delts.
• •Bouncing out of the bottom stretch instead of pressing from a controlled start.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.