Seated Dumbbell Shoulder Press: How-to, Tips & More
The Seated Dumbbell Shoulder Press is a beginner compound exercise for your shoulders. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Seated Dumbbell Shoulder Press
- Sit on a bench with back support, dumbbells at shoulder height.
- Press them overhead until your arms are straight.
- Lower them back to your shoulders.
- Keep your back against the pad.
Seated Dumbbell Shoulder Press tips
- Stop just short of the dumbbells touching at the top.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Compound
Seated Dumbbell Shoulder Press alternatives
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Seated Dumbbell Shoulder Press work?
The Seated Dumbbell Shoulder Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Dumbbell Shoulder Press good for beginners?
Yes. The Seated Dumbbell Shoulder Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Dumbbell Shoulder Press?
You need dumbbells and bench.
Add Seated Dumbbell Shoulder Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon