Move · Videos · Technique · 10 min

Seated Dumbbell Shoulder Press, Safely

Seated Dumbbell Shoulder Press, Safely — video by Jack Hanrahan Fitness Play · 10:01

Video by Jack Hanrahan Fitness on YouTube · Open on YouTube

Starts with a quick overhead mobility test to set the bench angle, then covers setup, pressing path, a real-time demo and common mistakes. Good for anyone who wants to press overhead without shoulder strain.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, bench
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Step by step 10

Tap a time to watch that step in the video.

  1. Overhead test: raise your arms thumbs-first; if you have to arch your back, set the backrest a notch lower. 0:10
  2. Set-up: elbows about 45 degrees from your body, as low as you can while the wrists stay stacked over them. 1:06
  3. Ribs stacked over the pelvis, back flush with the bench, abs braced and feet pushing into the floor. 2:02
  4. Press: drive through the elbows, up and back, until wrist, elbow and shoulder stack vertically. 3:08
  5. Lower actively: pull the dumbbells and shoulders down as if doing a pull-down, rather than letting them drop. 3:54
  6. Real-time demo: controlled tempo, breathing in on the way down and out as you press. 4:28
  7. Mistake 1: twisting the dumbbells inwards; keep a neutral grip as you press. 5:44
  8. Mistake 2: flaring the elbows out to the sides, which is weaker and less safe for the shoulder. 6:31
  9. Mistake 3: lifting the chest and arching the back; keep the ribs down or lower the bench a notch. 7:26
  10. Tips: use lighter weights for higher reps, keep a couple of reps in reserve, and try other press variations. 8:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Elbows about 45 degrees from the body with wrists stacked over elbows
  • Keep ribs down and back flush with the bench; lower the backrest a notch if you arch
  • Keep a neutral grip and pull the dumbbells down with control

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadseated dumbbell shoulder press
  • Elbows movespressing and lowering the dumbbells
  • Wrists & hands moveswrists stacked over the elbows

Easier option from the coach: Drop the backrest a notch if overhead mobility is limited; use lighter weights

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jack Hanrahan Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety