PlanWorkouts

Shoulders Exercise · Dumbbell

Dumbbell Seated Shoulder Press (parallel Grip) exercise animation

Dumbbell Seated Shoulder Press (parallel Grip)

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Keeping the palms facing each other throughout the press — rather than rotating to a pronated grip — takes some strain off the shoulder joint and lets the triceps contribute more directly. It's an easier press on cranky shoulders than the standard overhead press, which is why it shows up often in programs built around joint-friendly pressing. Seated also removes any leg drive, so the delts and triceps have to do the full job.

How to Do the Dumbbell Seated Shoulder Press (parallel Grip)

  1. Sit on a bench holding a dumbbell in each hand with your palms turned inward.
  2. Bring the dumbbells up to shoulder height with your elbows bent and your palms facing forward.
  3. Drive the dumbbells overhead until your arms reach full extension.
  4. Pause briefly at the top, then bring the dumbbells back down to shoulder height slowly.
  5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Seated Shoulder Press (parallel Grip) primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Seated Shoulder Press (parallel Grip) work?
The Dumbbell Seated Shoulder Press (parallel Grip) primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Dumbbell Seated Shoulder Press (parallel Grip)?
The Dumbbell Seated Shoulder Press (parallel Grip) is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Shoulder Press (parallel Grip)?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.