Seated Dumbbell Press |

Step 1

Starting Position: Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor. Brace your torso by contracting your core and abdominal muscles. If working with a spotter, signal for assistance. Exhale and slowly lift the dumbbells to shoulder height, and shoulder width or slightly wider. Palms are facing forward, thumbs wrapped around the handles and wrists in a neutral position. Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. Maintain these positions throughout the exercise.

Step 2

Upward Phase: Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch. Keep torso rigid, shoulder blades pulled down and back, wrists neutral, back in contact with the benchand feet firmly planted on the floor. For more comfort through the range-of-motion keep your elbows pointed in front of you.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, bend your elbows and lower the dumbbells. Keep your torso rigid, wrists neutral, back in contact with the bench and feet firmly planted on the floor. Mindfully contract the muscles of your back and arms to bring the dumbbells down. Resist yielding to gravity.
Spotting is important to ensure safety in this exercise. The spotter should stand behind you in a split-stance position, positioning their hands close to your wrists (not touching) to support you as needed.

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Seated Dumbbell Bicep Curl |

Step 1

Starting Position: Sit with your back against a backrest so that your head, shoulders and butt make contact with the bench and your feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles. Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back.

Step 2

Upward Phase: Exhale and slowly bend your elbows bringing the dumbbellstoward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Your head, shoulders and butt should stay in contact with the bench. Keep your feet firmly on the floor. Do not allow your shoulders to shrug.

Step 3

Downward Phase: Inhale. Straighten your elbows and lower the dumbbellsback to your start position in a slow and controlled manner.

Step 4

Variation to this exercise: To emphasize more biceps activity, change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

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Seated Machine Shoulder Press |

Step 1

Starting Position: Sit with your back firmly supported against the backrest. Adjust the seat height so that the handles are level with your shoulders or just higher than your shoulders. Grasp the handles firmly with the thumbs clasped around the handles. Keep the wrist in line with your forearms. Position your elbows in the 4 and 8 o'clock position with the elbows aligned with the midline of your trunk. Position your feet firmly on the floor or on the footrests and brace your abdominal muscles to stabilize your body and spine. Do not press your low back into the backrest. Maintain the natural curve in your low back and avoid arching your back throughout the exercise. Pull your shoulder blades back and down. Keep these engagements throughout the exercise.

Step 2

Gently exhale and slowly press up, straightening your elbows; keeping the wrists in neutral position and head aligned with your spine. Do not allow the low back to arch.

Step 3

Continue pressing until your elbows are fully straight, but not locked. Pause briefly. Engage the muscles of your back to pull the handles back down towards your starting position. The elbows should bend in a slow, controlled manner while returning to their starting 4 and 8 o'clock position. Repeat the movement.

Step 4

Exercise Variation: To increase the exercise intensity, perform the following variations:

(a) Perform unilateral (one arm at a time) presses

(b) Sit upright off the backrest, which will require a greater effort from your core to stabilize your trunk as you perform the press movement.

In the overhead position, the shoulder is relatively unstable. To protect your shoulder it is important to engage your lats (back muscles) to initiate the downward movement as opposed to simply yielding to gravity. This will help stabilize your shoulder.

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Seated Barbell Shoulder Press |

Step 1

Starting Position: Sit with your back against a backrest so that your head, shoulders and butt make contact with the pad and your feet are firmly on the floor. The bar should be positioned close to your body and level with the upper part of your chest or collarbone. Grasp the bar with the palms facing forward, thumbs wrapped around the bar. Your grip should be slightly wider than shoulder-width or at a width where your forearms are vertical to the floor. Brace your torso by contracting your core and abdominal muscles. If working with a spotter, signal for assistance.

Step 2

Upward Phase: Pull your shoulder blades down and back and hold this position throughout the exercise. If working with a spotter, have them assist you by unracking the bar from the supports. Exhale and press the bar overhead until your elbows are straight. Do not allow your low back to arch. Keep the wrists in neutral position. Do not allow bending at the wrists.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, bend your elbows and lower the bar. Keep your torso rigid, wrists neutral, back in contact with the bench and feet firmly planted on the floor. Mindfully contract the muscles of your back and arms to bring the bar down. Resist yielding to gravity. Be conscious of your head position. Do not allow the bar to come in contact with your face. At the end of your set, signal your spotter for assistance in racking the bar.

Spotting is important to ensure safety in this exercise. The spotter should stand behind you in a split-stance position, positioning themselves with an elevated advantage to assist. The spotter should use an alternating grip with their hands positioned inside of yours near the bar at all times throughout the exercise.

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