Seated dumbbell shoulder press

A controlled strength exercise for shoulders and triceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Sit against a stable upright bench back. Hold light dumbbells near shoulder height with elbows slightly forward.
2. Press upward through a comfortable range while keeping ribs settled and feet planted.
3. Lower slowly. Stop the movement if overhead lifting causes pain.

Muscles involved

Shoulders and triceps.

Common mistake to avoid

Do not lean back or lift the ribs to force the weights overhead.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Dumbbell lateral raise
• Machine shoulder press
• Reverse fly machine
• Cable face pull

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