Seated Dumbbell Shoulder Press
Learn the seated dumbbell shoulder press. Target your shoulders, improve upper body strength, and build muscle with this effective compound exercise.
Also known as: Dumbbell Overhead Press, DB Shoulder Press
- Primary
- Shoulders
- Equipment
- Dumbbell, Bench
- Difficulty
- beginner
- Mechanic
- compound
Setup
- Select a pair of dumbbells and a bench with back support.
- Sit on the bench, holding a dumbbell in each hand.
- Rest the dumbbells on your thighs, palms facing each other.
How to perform the Seated Dumbbell Shoulder Press
- Kick one dumbbell up at a time to shoulder height.
- Rotate your wrists so your palms face forward, elbows bent at 90 degrees.
- Press the dumbbells overhead until your arms are fully extended but not locked.
- Slowly lower the dumbbells back to the starting position.
- Maintain control throughout the movement.
Trainer form cues
- Keep your back firmly against the bench for support.
- Engage your core to prevent arching your lower back.
- Press straight up, avoiding pushing forward or backward.
- Control the eccentric (lowering) phase of the movement.
- Keep your head neutral, looking straight ahead.
Common mistakes
- Arching the lower back: Engage your core and keep your back against the bench.
- Pressing too fast: Control the movement up and down for better muscle engagement.
- Flaring elbows too wide: Keep elbows slightly tucked to protect the shoulders.
- Using too much weight: Prioritize form over weight to prevent injury.
- Shrugging shoulders: Keep your shoulders down and away from your ears.
Muscles worked
Primary: Shoulders
Secondary: Triceps, Traps, Core
Recommended rep ranges
| Strength | 3-6 |
|---|---|
| Hypertrophy | 8-12 |
| Endurance | 15-20 |
Breathing and tempo
Breathing: Exhale as you press the dumbbells overhead, and inhale as you lower them.
Tempo: 2-1-2-0
Seated Dumbbell Shoulder Press FAQs
What's the difference between seated and standing dumbbell shoulder press?
The seated version provides more lower back support, isolating the shoulders more effectively. The standing version engages more core and leg stabilizers.
Should my palms face forward or each other?
Facing forward is common, but pressing with palms facing each other (neutral grip) can sometimes be more comfortable and reduce shoulder strain for some individuals.
How wide should my grip be?
Position your hands so your elbows are directly below your wrists at the bottom of the movement, roughly shoulder-width apart.