Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Resistance exercise – vertical shoulder press

Exercise technique

Bench
Set the backrest fairly upright; choose a locked position with room beneath your feet.
Position
Use your thighs to help bring the dumbbells to your shoulders and rest your back against the pad.
Bottom stance
Turn your palms forward or slightly inward and keep your elbows slightly ahead of the shoulder line.
Wrist line
Keep your forearms vertical and balance the handles above your elbows.
Press
Exhale as you raise the dumbbells on either side of your head.
Top control
Extend your arms under control with the weights above your shoulders; do not bang them together.
Return
Inhale as you lower your elbows to a shoulder-comfortable level without leaving the back support.

Key technique points

Plant your feet on the floor.
Keep your forearms vertical.
Do not lift your lower back off the pad.
Do not spread your elbows excessively backward.
Raise the dumbbells symmetrically.
Limit bottom range according to your shoulders.

Common mistakes

Increasing the lower-back arch

Do not lift your chest and separate your lower back from the backrest to press; brace your abdomen and maintain back support.

Dropping the elbows backward

Do not force your upper arms behind your shoulders on descent; use a comfortable path that keeps your forearms vertical.

Clashing the weights

Do not hit the dumbbells together at the top; balance the independent loads above your shoulders.

Accelerating at the bottom

Do not drop the dumbbells onto your shoulders and rebound; use your muscles to slow the descent.

Reaching the head forward

Do not insert your head between the weights and bend your neck; keep the neck naturally aligned with the backrest.

Sliding the feet

Do not change your footing during the press; establish foot placement first to prevent sideways torso rotation on the seat.

Frequently asked questions