Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press Video Guide
The Dumbbell Seated Shoulder Press is a fundamental upper-body strength training exercise that targets the shoulder muscles — especially the deltoids — while also involving the triceps and upper chest. Performed seated, it provides greater stability than standing variations and reduces momentum, letting you focus on clean shoulder press mechanics, controlled motion, and proper form. With palms facing forward, a slight bend in the elbows, and a strong starting position at shoulder height, this dumbbell shoulder press encourages muscle growth, shoulder strength, and balance across the arms, upper body, and delts.
How to Perform the Dumbbell Seated Shoulder Press
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Sit on a bench with feet flat on the floor, dumbbells at shoulder height, elbows slightly bent.
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Brace your core, keep shoulder blades set, and press both dumbbells overhead until arms are nearly fully extended.
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Slowly lower the dumbbells to the starting position, keeping wrists stacked over elbows.
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Maintain a neutral press position without leaning back.
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Repeat the exercise with smooth reps, full control, and even movement between arms.
GymNation Tip: Press straight up and keep your ribs down—if you start leaning back, you’ve turned a shoulder press into a lower-back exercise.
Personal Trainer Notes:
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Keep your body upright and core tight for stability.
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Avoid arching or using momentum during the pressing motion.
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Don’t clank the dumbbells overhead — lower slowly and under control.
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Palms facing forward helps shoulder joint alignment.
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Focus on delts doing the work, not chest or lower body involvement.
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Alternative Shoulder Exercises
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Dumbbell Bench Seated Press
The Dumbbell Bench Seated Press strengthens the front and middle deltoids, with support from triceps and upper chest. It allows for better shoulder alignment and balance than a barbell press.
Dumbbell Arnold Press II
The Dumbbell Arnold Press works all three heads of the deltoids while enhancing shoulder mobility. Rotating the wrists during the press improves stability and range of motion.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Cable Standing Face Pull
The Cable Standing Face Pull strengthens the rear deltoids, traps, and rotator cuff muscles. It’s key for shoulder health, posture, and balancing pressing work.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Barbell Upright Row
The Barbell Upright Row builds strength in the shoulders, traps, and upper arms. It’s great for developing width and definition across the upper body when performed with strict form.
Barbell Clean and Press
The Barbell Clean and Press is a full-body movement that builds power through the shoulders, traps, and legs. It improves explosive strength, coordination, and overall athleticism. Proper form and timing are key for safety and performance.
Dumbbell Seated Shoulder Press FAQs
Yes. Seated dumbbell shoulder press work focuses on the deltoid muscles and upper body pressing strength. Because it’s performed seated, it removes unnecessary lower-body involvement and teaches proper form through consistent tension, helping build stronger shoulders and improved pressing mechanics.
It primarily trains the shoulder muscles — front, side, and rear delts — while also involving triceps, upper chest, and stabilising muscles around the shoulder joint. Keeping elbows under the wrists and a controlled press makes the movement safer for the shoulder blades and rotator cuff.
Most personal trainers recommend keeping the torso upright with the bench between 75–90° to maintain shoulder press form without turning it into an incline chest press. This angle helps you press overhead, keep palms facing forward, and avoid injury.
Start with lighter weight, keep feet on the ground, ensure the bar path moves in a straight line above the head, avoid flaring elbows, maintain stability through the core, and slowly lower on each rep. A stable seated position reduces momentum and encourages a smooth, safe pressing motion.
