Dumbbell Exercises: Seated Dumbbell Shoulder Press

Making use of a set of dumbbell exercises can be a great way to maintain overall fitness and build strength. Dumbbells are convenient for many people because they can be stored at home and used for exercises without having to go to the gym.

The seated dumbbell shoulder press is a great exercise to consider doing with your dumbbells at home. It requires minimal equipment and provides a good workout for a number of different muscle types and groups. Additionally, it is less likely to cause injury than a similar procedure with a longer barbell or with other tools. Finally, you can modify the exercise itself to make it more or less difficult, depending upon your abilities and how much you wish to push yourself.

1. Exercise Procedure

The exercise of the seated dumbbell shoulder press is quite easy to execute. All that will be required of you is a set of matching dumbbells and a chair or another surface to sit up against with a back to it. The back of the chair should be at 90 degrees or, if possible, should be slightly less than 90 degrees so that it forces you to sit forward just slightly. Hold the dumbbells in both hands with your palms facing upward. For the relaxed part of the exercise, the dumbbells should be just above your shoulders and to either side of your head, with your elbows bent. To execute the exercise, push the dumbbells up while not adjusting your hand position at all. Do not lock the elbows, but bring your hands up only so far that your arms are not quite straight. Do not tap the edges of the dumbbells together. Slowly lower the dumbbells back to the original position and repeat.

2. Exercise Benefits

There are a number of benefits of this procedure. First, it works a wide variety of muscle groups. The shoulders, the biceps, the triceps and other upper body and upper arm muscle groups can all be worked properly through this exercise. Be sure to begin with a moderate weight, though, so to be sure that you don’t cause yourself any injury or other problems as you work out.

3. Safety Measures

If you’re concerned about safety, be sure that you don’t overexert yourself. Consider having a spotter to sit or stand behind you and to be sure that you don’t drop the dumbbells while they’re over your head. Otherwise, don’t bring he dumbbells directly over your body at all; this way, if you do drop them, you’ll avoid hitting yourself.

4. Modifications and Tips

Be sure to keep your pinkies higher than your thumbs as you hold the dumbbells. This will help to ensure that you keep control over the weights and that you don’t accidentally hit them with each other. For ways to modify the exercise, use increasingly heavy weights or adjust the speed at which you raise and lower the dumbbells.


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