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Exercise guide
Seated Dumbbell Shoulder Press
A seated pressing movement for the shoulders using dumbbells.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench with back support, holding dumbbells at shoulder height.
- Press the dumbbells overhead until arms are fully extended.
- Lower the dumbbells back to shoulder level.
- Repeat.
Technique cues and common mistakes
- Keep your lower back against the pad instead of arching excessively.
- Avoid clanging the dumbbells together at the top.
- Keep your forearms vertical under the dumbbells throughout the press.