Seated Dumbbell Shoulder Press

Shoulders, TricepsDumbbells, Chair

A key compound exercise for building strong deltoids and triceps. Sitting on a chair removes leg drive and cuts spinal loading, isolating your shoulders for pure upper-body strength.

How to do it

1Sit upright on a chair with a straight spine, plant your feet on the floor, and bring the dumbbells to shoulder height.

2Turn your palms forward or at a slight angle, tucking your elbows slightly in front of your body.

3Exhale and press the dumbbells overhead in a smooth arc.

4Keep a soft bend in your elbows at the top to maintain continuous tension on the delts.

5Inhale and slowly lower the dumbbells back to shoulder height along the same arc.

Common mistakes

Arching your lower back excessively, placing dangerous stress on your spine.

Flaring your elbows wide out to the sides, raising your risk of shoulder impingement.

Hard-locking your elbows at the top, dumping weight onto your joints instead of your muscles.

Breathing

Exhale as you press the dumbbells overhead, and inhale as you lower them back down under control.

Make it harder or easier

If pressing both arms together is too tough, alternate arms every rep.

To make it harder, slow down the lowering phase to a strict 3-second count.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.