How to do the Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Dumbbell Seated Shoulder Press demonstration · © GymiaFit
Dumbbell Seated Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Seated Shoulder Press step by step
- 1Sit on a bench with a dumbbell in each hand, resting on your thighs.
- 2Raise the dumbbells to shoulder height, palms facing forward.
- 3Press the dumbbells upward until your arms are fully extended overhead.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- 5Repeat for the desired number of repetitions.
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Dumbbell Seated Shoulder Press — questions
What muscles does the Dumbbell Seated Shoulder Press work?
The Dumbbell Seated Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Dumbbell Seated Shoulder Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Seated Shoulder Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.