Shoulders · Beginner

Seated Dumbbell Shoulder Press

Front Delts · also Triceps, Side Delts

Equipment: Dumbbell, Adjustable Bench

How to do it

• Sit with your back against an upright bench, feet planted
• Hold the dumbbells at shoulder height, palms forward
• Point your elbows slightly forward, not straight out
• Press overhead until your arms are straight
• Lower slowly back to shoulder height, back on the pad

Common mistake

✕ ELBOWS FLARED TO THE SIDES → ✓ ELBOWS SLIGHTLY FORWARD

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, wiu.edu, ocw.mit.edu.