Upper body
Dumbbell shoulder press
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Mid-press positionDumbbells
A seated overhead press with a supported back. Move both weights together while keeping your ribs and pelvis steady.
How to do it
Sit tall
Sit against the backrest with both feet flat. Brace your middle gently.
Position the weights
Bring dumbbells beside your shoulders, palms forward and wrists above elbows.
Reach overhead
Press both weights upward without lifting your ribs or arching your lower back.
Return slowly
Bend your elbows and lower to shoulder height, keeping the movement controlled.
Find your form
Keep in mind
- Keep your elbows slightly forward of your torso.
- Use a comfortable overhead range.
Watch out for
- Pushing your head forward or flaring your ribs.
- Letting your wrists bend backward.