EXERCISE PDF
Seated Dumbbell Shoulder Press
A supported vertical press from shoulder height to overhead. Each arm controls its dumbbell while the backrest helps steady the torso.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Anterior and middle deltoids
Assisting & stabilizing muscles
- Triceps (assist elbow extension)
- Trapezius and serratus anterior (assist scapular motion)
- Rotator cuff and trunk muscles (stabilize)
How to perform
- Set a stable bench nearly upright. Support your upper back and buttocks, plant both feet and brace.
- Hold equal dumbbells at shoulder height, palms forward, thumbs around the handles. Place elbows slightly forward of your sides, wrists over elbows.
- Exhale and press overhead together, extending the elbows smoothly without arching your low back or colliding the weights.
- Inhale and lower to shoulder height with control, keeping forearms roughly vertical and both sides even.
Cautions
- Rehearse with light weights and arrange help with the handoff if needed.
- Reduce the load before posture breaks down. Stop for sharp shoulder, neck or back pain.