Seated Dumbbell Press

• The Seated Dumbbell Shoulder Press is an effective exercise for strengthening the upper body and developing muscle mass.
• This exercise is a safer option than using a barbell, as it reduces the risk of injury.
• It is suitable for all levels of experience and can be modified to target different muscles.
• One shoulder can’t compensate for the other, like it can during the seated barbell shoulder press.
• The range of motion isn’t forced like it is with the seated barbell shoulder press.
• It builds shoulder muscle and strength, with a focus on the front heads of the shoulder.
• The triceps are also engaged for assistance, providing an additional workout.

1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

Variations:

• You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
• You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.

1. Choose an appropriate weight dumbbell for your fitness level.
2. Sit on a military press bench or a utility bench with back support.
3. Place the dumbbells upright on top of your thighs.
4. Using your thighs, clean the dumbbells up to shoulder height, one at a time.
5. Rotate your wrists so that the palms of your hands are facing forward.
6. Exhale and push the dumbbells up until they touch at the top.
7. Pause for a second at the top, then slowly lower the dumbbells back to the starting position as you inhale.
8. Repeat for the recommended number of repetitions.

Variations:

• Try performing the exercise standing or sitting on a regular flat bench.
• For a more challenging variation, try the Arnold Press by starting with a supinated grip and rotating your wrists during the movement.

The Seated Dumbbell Shoulder Press is a great exercise for sculpting the shoulders and building muscle. Follow these warm-up tips to ensure a safe and effective workout:

1. Choose an appropriate weight dumbbell for your fitness level.
2. Sit on a military press bench or a utility bench with back support.
3. Place the dumbbells

1. Choose an appropriate weight for your fitness level. Start with lighter dumbbells and gradually increase the weight as you become more comfortable and stronger.
2. Before starting the exercise, make sure the bench you are sitting on is stable and secure. This will prevent any accidents or injuries during the movement.
3. Maintain proper posture throughout the exercise. Keep your back straight, shoulders back, and core engaged. This will help prevent strain on your lower back and maintain stability.
4. When lifting the dumbbells, use your thighs to bring them up to shoulder height. This will help you maintain control and prevent any sudden jerking movements.
5. Rotate your wrists so that the palms of your hands are facing forward. This grip position will ensure proper alignment of the shoulders and reduce the risk of injury.
6. As you push the dumbbells up, exhale and engage your core. This will provide stability and support during the movement.
7. At the top of the movement, pause for a second before slowly lowering the dumbbells back to the starting position. This controlled descent will help build strength and prevent any sudden drops.
8. Listen to your body and only perform the recommended number of repetitions. Overdoing it can lead to fatigue and increase the risk of injury.
9. If you have lower back problems, it is recommended to perform the exercise sitting on a bench with back support