At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Overhead push |
| Primary muscle | Front Deltoids |
| Also works | Side Deltoids, Triceps, Serratus |
The movement, step by step.
- Sit against a near-upright backrest with feet firmly on the floor and dumbbells at shoulder height.
- Place elbows slightly in front of the torso and keep wrists above them; palms may face forward or inward.
- Press the weights overhead, allowing the shoulder blades to rotate upward naturally.
- Lower to your comfortable shoulder-height position without letting the ribs lift away from the pelvis.
Technique cues
- Keep the feet heavy and the trunk steady.
- Let hands find a comfortable angle.
- Finish tall without forcing the weights together.
Common mistakes
- Arching the back more as the weights become difficult.
- Lowering deeper than your shoulders can control.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do A Seated Shoulder Press — PureGym.
- How to do a Dumbbell Overhead Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Seated Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.