Seated Dumbbell Shoulder Press

Setup

1. 01Set the bench upright or one notch back and sit with your back against the pad.
2. 02Kick or clean the dumbbells to shoulder height, palms facing forward.
3. 03Plant both feet firmly and pull the ribs down to avoid overarching.
4. 04Start with the dumbbells just outside the shoulders, forearms vertical.

Execution

1. 01Brace, then press both dumbbells overhead in a slight arc.
2. 02Bring them close together at lockout without clanking.
3. 03Lower under control until the dumbbells return to about ear or shoulder level.
4. 04Keep the forearms vertical under the weights the whole way.

Checkpoints

• -Dumbbells finish stacked over the shoulders at lockout.
• -Forearms stay vertical when viewed from the front and side.
• -Low back stays against the pad; ribs stay down.
• -Depth is consistent, reaching at least shoulder level each rep.

Common mistakes

• -Flaring the dumbbells wide so the forearms tilt outward.
• -Arching off the pad and turning it into a high incline press.
• -Stopping the descent halfway once fatigue sets in.
• -Bouncing out of the bottom instead of controlling the turnaround.