Seated Dumbell Shoulder Press - Exercise for the Shoulder Muscles

Seated Dumbell Shoulder Press
***Home* *-> Advanced Training*** -> Exercise Technique -> Seated Dumbell Shoulder Press

Primary Movers:
Deltoids

Secondary Movers:
Triceps Brachii, Trapezius

Click the Professor to review the anatomy of the Shoulders.

This exercise develops the entire shoulder muscle group. The dumbells allow for a greater freedom of movement than the Barbell Shoulder Press. This can increase shoulder muscle activation. It is also useful for shoulder injuries as the dumbells are far less stressful to the shoulder joint.

How to do it:

Top position of the seated dumbell shoulder press exercise

These can be done using an adjustable incline bench set to just under 90 degrees or using the seat of a preacher bench with your back against the pad (you will be facing the other way and the pad should be just above the small of your back).
Using two dumbells, with a palms forward grip, starting with the dumbells at shoulder level, press them up overhead in an arc.
Do not crack them together and do not lock your elbows out (this will keep tension on the delts).
Lower slowly and repeat.

Bottom position of the seated dumbell shoulder press exercise

Tricks:

Keep your pinkies higher than your thumbs throughout the movement. This will mean tipping the dumbells slightly down and in towards your head as though pouring water on yourself. This will increase the tension in the delts.

Common Error:

Leaning back- when the weight starts to get heavy, many trainers have a tendency to lean back, in effect turning the exercise into an incline press with no back support. This reduces the effectiveness of the exercise as well as placing an unnecessary strain on the lower back.

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Seated Dumbell Shoulder Press Home -> Advanced Training -> Exercise Technique -> Seated Dumbell Shoulder Press

How to do it:

Tricks:

Common Error:

Seated Dumbell Shoulder Press
***Home* *-> Advanced Training*** -> Exercise Technique -> Seated Dumbell Shoulder Press