SEQD EXERCISE GUIDE
How to do the
Dumbbell Shoulder Press.
Dumbbell Shoulder Press is a strength-training movement for front and side delts, triceps.
MUSCLESFront and side delts, triceps
EQUIPMENTDumbbells and bench
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Dumbbell Shoulder Press technique.
Use a load and range you can control consistently.
- Sit on a supportive bench with the dumbbells at shoulder height.
- Brace the trunk and keep the forearms stacked under the weights.
- Press the dumbbells upward through a comfortable path.
- Finish with the arms extended without crashing the dumbbells together.
- Lower slowly to the same controlled bottom position.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Front and side delts, triceps.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Overarching the lower back
- Starting with the elbows far behind the body
- Bouncing out of the bottom
- Losing control as the dumbbells descend
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Machine Shoulder Press
- Overhead Press
- Arnold Press
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.