Animated GIF · Available via API
gif_boxDumbbell Seated Shoulder Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Dumbbell Seated Shoulder Press is a 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.
list_alt Step-by-Step Instructions
Sit on a bench with a dumbbell in each hand, resting on your thighs.
Raise the dumbbells to shoulder height, palms facing forward.
Press the dumbbells upward until your arms are fully extended overhead.
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
Repeat for the desired number of repetitions.
grid_view More Shoulders Exercises
warning Common Mistakes
Pressing Behind the Head
Lowering dumbbells behind the plane of the head forces the cervical spine into extension and places the shoulder joint in an unstable, impingement-prone position. Keep the dumbbells in front of and in line with the ears throughout the movement.
Excessive Lower Back Arch
Hyperextending the lumbar spine to push the weight overhead turns a shoulder exercise into a lower-back stressor. Brace your core, keep your ribs down, and sit upright against the pad to press safely.
Flaring the Wrists Backward
Allowing the wrists to bend back under load creates a lever arm that strains the wrist joints and reduces force transfer. Keep wrists stacked directly over the elbows and maintain a neutral, firm grip throughout each press.
shuffle Variations & Progressions
Standing Dumbbell Shoulder Press
Removing the back support requires greater core stability and engages the glutes and lower body to stabilize the pressing motion, increasing total muscle recruitment.
Arnold Press
Starting with palms facing you and rotating to face forward during the press recruits the anterior and medial deltoid through a longer arc and adds rotational challenge to the movement.
Single-Arm Dumbbell Press
Pressing one arm at a time forces the core to resist lateral flexion, training anti-lateral stability while still achieving a full deltoid pressing stimulus.
Push Press
A slight leg drive at the start of each rep allows you to use heavier loads, overloading the deltoids at lockout and building power through the entire pressing chain.
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