Seated Dumbbell Press.

Make every rep count.

1. 01

   Set an adjustable bench to 90° (upright) and choose a pair of dumbbells you can control with good form.

2. 02

   Stand the dumbbells on your thighs with a neutral grip (palms facing each other), then sit back against the bench with your feet planted.

3. 03

   Use a controlled knee “kick” one side at a time to guide each dumbbell up to shoulder height—don’t swing or let them drift.

4. 04

   Once stable, rotate your hands so your palms face forward. Keep your chest up, ribs down, and wrists stacked over elbows.

5. 05

   Take a deep breath, brace your core, then press straight up until your arms are extended overhead (don’t shrug excessively).

6. 06

   Lower slowly back down until your elbows are around 90° (or slightly lower if comfortable), keeping the weights under control and your back against the bench.

7. 07

   Repeat for your reps, maintaining a smooth tempo and stable posture.