Seated Dumbbell Overhead Press

Seated with a back pad, which takes the legs and the trunk out of the press.

Shoulders Dumbbell

How to do it

Setup

Seated with the back pad near vertical, bells at the shoulders, feet planted.

Steps

Press the bells to lockout over the shoulders.
Keep the ribs down against the pad.
Lower to the shoulders with control.

Common mistakes

Arching off the pad: the seat exists to remove that; stay glued. Bells clanging overhead: stop just short, keep tension. Uneven lockout: the weaker arm sets the weight.

Breathing

Exhale on the press, inhale lowering.

Guides

How to Build Bigger Shoulders: Front, Side and Rear Delts

The front of the shoulder grows from your presses; the side and the rear need raises and flies of their own. What each part does, six exercises with a cue for each, and a two-session plan.

September 30, 2026 · 8 min read