Seated Dumbbell Press

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on a bench with a backrest, a dumbbell on each thigh. Kick them up to shoulder height with your legs, palms forward and elbows under your wrists. Press up and slightly in until they almost touch, and lower to chin height as you breathe in. The backrest stops you arching and dumbbells let each shoulder find its own path, which a bar does not allow. The classic mistake is going too low chasing a stretch: below chin height the shoulder starts paying.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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