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Seated Dumbbell Shoulder Press

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

Pressing dumbbells overhead while seated. Sitting supports your lower back, so it is a good way to start.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit upright on a chair or bench with a backrest, feet flat on the floor. Rest the dumbbells on your thighs.
  2. Bring the dumbbells up to shoulder height, palms facing forward, elbows slightly in front of your body.
  3. Press the dumbbells straight up until your arms are almost straight (don't snap your elbows locked).
  4. Lower them slowly back to shoulder height.

Breathing: Breathe out as you press up, breathe in as you lower.

How much to start with: 2–3 sets × 8–12 reps

❌ Common mistakes

  • Arching your lower back as you press.
  • Banging the dumbbells together at the top.
  • Only moving halfway up or down.

⚠️ Safety

  • Only use a weight you can lift without arching your back. Stop if your shoulder hurts.

Muscles worked

Main: Shoulders

Also works: Triceps

Easier versionShoulder Press MachineNext step (a bit harder)Standing Barbell Overhead Press

More ways to train Shoulders

Water Bottle Lateral Raise Hold filled water bottles and lift your arms out to the side up to shoulder height. The easiest way to start training shoulders at home.
  • 🧴 Household items
  • At home
  • Beginner
 Band Lateral Raise Stand on a resistance band and lift your arms out to the side. Light, cheap and easy to keep at home.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Pike Push-up A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Dumbbell Lateral Raise Lifting light dumbbells out to the side — the exercise that builds the width of your shoulders. You don't need heavy weights here.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner