Exercises

Seated dumbbell shoulder press

Press two dumbbells overhead while the bench supports your torso. The front and side delts work with the triceps.

Seated dumbbell shoulder press with the back supported, feet planted and both weights overhead.

Dumbbells · Seated

Source: ACE · Seated Overhead Press

Step by step

  1. Sit against a nearly upright backrest. Keep your head, upper back and hips supported and plant both feet.
  2. Hold the dumbbells just outside your shoulders with straight wrists and elbows slightly in front of your torso.
  3. Brace your torso and press both weights overhead without arching your lower back.
  4. Finish with softly extended elbows, then lower the dumbbells slowly to shoulder height.

Common mistakes

  • Arching the lower back or lifting away from the backrest.
  • Bending the wrists back or pressing the weights unevenly.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.