Movement overview

The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.

Step-by-step cues

1. Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
2. Engage your core to stabilize your torso and keep your back pressed against the bench.
3. Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
4. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
5. Repeat for the desired number of repetitions.

Technical tips

• Choose a weight that allows you to maintain proper form throughout the set.
• Keep your movements controlled and avoid using momentum to lift the weights.
• Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
• Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
• Breathing is crucial: exhale as you press up and inhale as you lower the weights.