Seated Dumbbell Shoulder Press

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Set an adjustable bench to an upright or slightly reclined position (around 75–90°). Choose dumbbells you can press with control through a full range of motion. If you’re going heavy, use your knees to help “kick” the dumbbells into the starting position safely.

Starting Position

Sit tall with your back supported by the bench and feet flat on the floor. Brace your core and keep ribs stacked over your hips (avoid excessive arching). Bring the dumbbells up to shoulder height with palms facing forward or slightly inward. Position elbows slightly in front of your body (not flared directly out to the sides), wrists neutral and stacked over elbows. Set shoulders down and back—don’t shrug.

Execution

Inhale and brace. Press the dumbbells upward in a smooth path until your arms are straight overhead, keeping your head neutral and shoulders stable. At the top, the dumbbells should finish stacked over your shoulders (not drifting forward). Exhale near the top. Lower the dumbbells back down under control to shoulder level, keeping elbows in a strong pressing angle and maintaining tension throughout. Repeat for the desired number of reps.

Tips on doing this exercise

Think “ribs down, glutes tight” to keep the press shoulder-driven, not low-back-driven.

Keep elbows slightly forward and wrists stacked for a stronger, safer press.

Control the lowering phase (2–3 seconds) to build better shoulders.

Stop 1–2 reps before form breaks—clean reps beat heavier sloppy reps.

Progress by adding reps first, then small weight increases while maintaining the same technique.

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Common Mistakes

Overarching the low back and flaring ribs to “cheat” the weight up

Shrugging shoulders up toward ears instead of keeping them down and stable

Flaring elbows too wide, increasing shoulder stress

Letting wrists bend back (poor stacking)

Cutting range short or bouncing at the bottom

Pressing the dumbbells too far forward (turns into an incline press pattern)

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Recommended Ranges

Strength focus: 3–5 sets of 4–8 reps (heavier, strict form)

Hypertrophy focus: 3–5 sets of 8–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, controlled tempo)
Rest 90–180 seconds for heavy sets; 60–120 seconds for moderate sets.

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