Seated Dumbbell Shoulder Press

This is an instructional video to correctly demonstrate Seated Dumbbell Shoulder Press

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your anterior Deltoids, upper Pecs and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. While holding a dumbbell in each hand, sit on a bench that has back support. Place the dumbbells upright on top of your thighs.
  5. Now raise the dumbbells to shoulder height one at a time using your thighs to help them up into position.
  6. Make sure to rotate your wrists so that the palms of your hands are facing forward.
  7. Your forearms should be vertical and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
  8. This is your starting position.
  9. Now, exhale and push the dumbbells upward until they touch at the top. Make sure that you aren’t shrugging your shoulders throughout.
  10. Then, after a brief pause at the top, slowly lower the weights back down to the starting position while inhaling.
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).