Seated Dumbbell Shoulder Press (How To)

 

I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you. 

 

How to perform the movement?

 
  1. Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
  2. Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
  3. Palm of your hands should be facing forward (starting position)
  4. While exhaling, push the dumbbells upward until your arms are fully extended above you
  5. Slowly lower the weights back to the starting position while inhaling 
  6. Repeat for the recommended repetitions

What muscles are being worked?

  • Lateral delts
  • Triceps
  • chest muscles
  • Middle and lower traps
  • shoulders 

With a few other muscles that I have not mentioned. 

 

What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury. 

 

Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries. 

 

Fitness WonderWoman, 

Shay-lon Moss

ACSM Certified Personal Trainer 

 

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

4 thoughts on “Seated Dumbbell Shoulder Press (How To)

    1. Ya know, many people (particular women) always say they are afraid to start lifting because of how they don’t want to be “bulky” looking or look to masculine with the muscularity. You aren’t alone in that thought, but know lifting weights doesn’t make you big and bulky, it allows you to be strong and to form your body the way you want it. Lifting weights isn’t about the amount of weight you use, it is about constantly challenging your muscle fibers to build strength. Of course, if you want to add mass, you can — and it naturally comes with building muscle (but it doesn’t mean it has to be a lot of mass in order to do that) Being too muscular isn’t a thing, because everyone’s body type is different and ranges , we don’t have to like the extent that some push themselves but regardless they work hard for what they have and lifting weights is about working hard to better yourself and health 🙂 if you look at it in that aspect, the fear of lifting weights might become a minimal thought and give you perspective.

      Liked by 1 person

      1. After reading your post this week I’ve been on the phone with my best friends trying to creating a workout routine to start lifting. You’ve inspired me. Once I start I will keep you posted on my progress.

        Like

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