How To: Do seated dumbbell shoulder presses

Do seated dumbbell shoulder presses

Learn how to do seated dumbbell shoulder presses. Presented by Real Jock Gay Fitness Health & Life.

The standing dumbbell shoulder press works the core of the shoulder's deltoid muscle complex. Only do this exercise if your shoulders are free of pain or injury.

Muscles Worked
Shoulders (deltoids)

Starting Position
Sit at a flat bench with your feet shoulder-width apart and pointing forward and dumbbells held at your shoulders with your palms facing inward. Keep your head and back straight, knees slightly bent and the core of your body tight, while relaxing your chest. This keeps the focus on your shoulder muscles while you lift.


1. From the starting position, extend your arms by straightening your elbows directly over your head to full flexion of your shoulder muscle. Keep your elbows slightly bent at the top of the movement to avoid locking your joints.
2. Without stopping, and while maintaining the flexion in your deltoids, keep your arms wide and slowly bring the weights down until your arms are bent at nearly 90 degrees and the weights are back at shoulder level.

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