Seated Shoulder Press (Dumbbell)

An upper body pressing exercise performed while seated, using dumbbells to develop shoulder strength and stability with reduced core demand compared to standing.

Instructions

1. Sit on a bench with back support, feet flat on the floor, holding dumbbells at shoulder height with elbows bent at 90 degrees.
2. Position your hands so palms face forward and elbows are slightly in front of your shoulders.
3. Maintain an upright torso and engage your core throughout the movement.
4. Exhale and press the dumbbells upward and slightly inward until your arms are nearly fully extended at the top.
5. Pause briefly at the top, feeling the contraction in your shoulders.
6. Inhale and lower the dumbbells back to shoulder height in a controlled manner.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your back against the backrest throughout the movement.
• Avoid arching your lower back excessively; maintain neutral spine.
• Press the dumbbells in a controlled manner; avoid bouncing at the bottom.
• The seated position reduces core demand and allows you to focus on shoulder strength.
• You can perform this movement with one arm at a time for additional unilateral strength development.
• Gradually increase dumbbell weight as you build strength and control.