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Exercise 0405 · REF znQUdHY

Dumbbell Seated Shoulder Press exercise animation

Dumbbell Seated Shoulder Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Pressing from a seated position with dumbbells removes the ability to lean back and use momentum, which makes it a stricter test of shoulder strength than doing the same press standing. Each arm also has to work independently, which tends to expose side-to-side strength differences a barbell press can hide. It's a common choice for building shoulder size without the lower-back demand of a standing press.

How to Do the Dumbbell Seated Shoulder Press

  1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. Raise the dumbbells to shoulder height, palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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