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Seated Dumbbell Shoulder Press

Overhead pressing with your back supported — removes most of the load on the lower back.

💪 Delts💪 Triceps🏋️ dumbbells🏋️ bench
Seated Dumbbell Shoulder Press — start positionSeated Dumbbell Shoulder Press — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Set the bench to about 75–80° (one notch below upright).

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  1. Setup: Set the bench to about 75–80° (one notch below upright).
  2. Setup: Sit with your back and head against the pad, feet flat and wide.
  3. Setup: Dumbbells at shoulder height, palms slightly facing each other.
  4. Brace and press the dumbbells up and slightly in.
  5. Finish with biceps near your ears.
  6. Lower slowly to about chin/ear level.
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Watch a video demo
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Tempo coach

Lower 3sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Fully upright (90°) often makes people arch. A notch back keeps the spine neutral.
  • •Avoid standing overhead press while your back is sensitive.

✗ Common mistakes

  • ✗Leaning back and arching off the pad
  • ✗Going too heavy and bouncing

Swap options

Half-Kneeling Single-Arm DB PressBack-safe

Overhead press from a kneeling lunge. Locks the pelvis so you can't lean back — overhead work plus core.

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