Seated Dumbbell Shoulder Press
Muscles worked
Instructions
- 1Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- 2Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- 3Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- 4As you exhale, push the dumbbells up until they touch at the top.
- 5After a second pause, slowly come down back to the starting position as you inhale.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a benchmark compound exercise for building deltoid mass and strength, with back support that limits cheating through excessive arching. Sitting on a bench with back support, you press the dumbbells from shoulder height until they meet overhead, heavily engaging the front deltoids and triceps. Compared to the barbell overhead press, using dumbbells allows a more natural range of motion and trains each side independently, exposing and correcting strength asymmetries. It's a staple of any shoulder routine, ideal early in a workout when freshness allows for serious loading.
check_circleBenefits
- check_circleBuilds front deltoid mass and pressing strength
- check_circleBack support limits cheating through lower-back arching
- check_circleTrains each arm independently for better symmetry
- check_circleStrongly engages the triceps as a synergist
lightbulbExecution tips
- lightbulbKeep your back firmly against the pad
- lightbulbPress the dumbbells along a slight arcing path
- lightbulbAvoid slamming your elbows into lockout at the top
- lightbulbControl the descent down to shoulder height
- lightbulbPick a load that lets both arms stay in sync
warningCommon mistakes
- warningArching the lower back excessively to press more weight
- warningLowering the dumbbells too far and stressing the shoulders
- warningLetting one arm compensate for the other's weakness
- warningPressing too fast without control on the way down
helpFrequently asked questions
Should I do this seated or standing?expand_more
Seated with back support isolates the shoulders better and limits cheating; standing engages the core more. Both have a place depending on your goal.
How many reps for muscle growth?expand_more
Aim for roughly 8 to 12 reps per set to maximize deltoid hypertrophy.
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