Exercise

Seated Dumbbell Shoulder Press

The bread-and-butter shoulder builder. Sitting down takes your lower back mostly out of the equation, so you can focus on pressing strength you'll actually use - lifting bags into overhead bins, kids onto shoulders, boxes onto shelves.

BeginnerDumbbells~5 min

Demonstration

Sets

3

Reps

8-12

Rest

90s

How to do it

  1. 1

    Sit on a bench or sturdy chair with back support, feet planted flat.

  2. 2

    Bring a dumbbell to each shoulder, palms facing forward, elbows below wrists.

  3. 3

    Brace your core and keep your ribs down - no arching.

  4. 4

    Press both dumbbells overhead until your arms are straight and biceps are near your ears.

  5. 5

    Lower under control back to shoulder height.

Common mistakes

  • Arching the lower back and flaring the ribs to cheat the weight up
  • Stopping short of full lockout overhead
  • Pressing the dumbbells forward instead of straight up

Dad tips

  • If your shoulders are cranky, turn your palms slightly toward each other.

Same muscles, new angle

Pike Push-Up

A bodyweight press that shifts the load onto your shoulders - the closest thing to an overhead press without weights. Great for building the strength to hoist kids onto your shoulders without a twinge.

IntermediateNo equipment~4 min

Dumbbell Lateral Raise

The move that builds the side of the shoulder - the part that makes you look broader in a T-shirt. Light weights, strict form, big payoff over time. Perfect as a finisher when you've only got a few minutes left.

BeginnerDumbbells~3 min