beginner · shoulders
Seated Dumbbell Shoulder Press
Independent-arm overhead press with a back support for focus on the delts.
Quick answer
Sit with back support, dumbbells at shoulder height, press to lockout without banging the bells, then lower to about ear level.
Seated DB presses are forgiving when your low back is tired from squats or deadlifts. They also reveal if one arm is freeloading.
Form cues
- Wrists stacked over elbows
- Full lockout without shrugging
- Control the bottom—don't crash into the shoulders
Common mistakes
- Arching off the pad to chase load
- Partial lockouts every set
- Flaring elbows randomly between reps
Programming notes
3–4 × 8–12. Alternate with barbell OHP across weeks.
dumbbellsbench