Shoulders / Beginner / Compound (multi-joint)

Seated Dumbbell Shoulder Press

A seated overhead press with dumbbells that builds the front and side delts and triceps.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps, Upper traps, Serratus anterior

Equipment

Dumbbells, Bench

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint)

How to do it

1. Sit on a bench with back support, holding dumbbells at shoulder height with palms facing forward.
2. Press the dumbbells overhead until your arms are extended.
3. Pause briefly at the top.
4. Lower the dumbbells under control back to shoulder height.

Tips

• Keep the core braced and avoid arching the lower back.
• Do not clash the dumbbells at the top.

Common mistakes

• ✗ Leaning back into a big arch.

  Why it hurts: The lower back takes the load and the press turns into a steep incline press.

  ✓ Instead: Squeeze the glutes and brace the abs. If you still arch, reduce the weight or use a half-kneeling press.

• ✗ Pressing the bar forward around the face.

  Why it hurts: The bar ends up in front of the shoulders, increasing strain on the shoulder and lower back.

  ✓ Instead: Move the head back slightly as the bar passes, then push it through so the bar finishes over the mid-foot.

Open in the appGet started