Seated dumbbell press
Shoulders · Dumbbell · also triceps (back of the arms)
Set up
Two dumbbells and a bench with the back set upright.
Steps
- Sit back against the pad, dumbbells on your thighs, then lift them to your shoulders.
- Turn your palms to face forward, elbows under your wrists.
- Press the dumbbells up until your arms are straight above your shoulders.
- Lower them slowly back to shoulder height.
Keep in mind
- Keep your back against the pad
- Ribs down; don't arch
- Wrists straight, stacked over your elbows
Common mistake
Arching your lower back off the pad. Keep your back flat and use lighter dumbbells.
Safety
To finish, lower the dumbbells to your shoulders, then to your thighs.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.