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Seated Dumbbell Shoulder Press
A supported overhead press with dumbbells, building the front and side delts through a full pressing arc. A staple vertical push with less lower-back demand than standing.
- 01Sit on an upright bench with a dumbbell in each hand at shoulder height.
- 02Set the shoulder blades and brace the trunk against the backrest.
- 03Press the bells overhead until the arms are straight.
- 04Bring them close together at the top without clashing.
- 05Lower under control back to the shoulders.
- 01Brace the core and keep the ribs down.
- 02Press up and slightly in.
- 03Lower to the tops of the shoulders.
- 01Arching the lower back to press heavier — keep the ribs down and trunk braced.
- 02Pressing the bells too far forward or wide — keep them tracking over the shoulders.
- 03Cutting the range short — lower until the shoulders are fully loaded.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.