Dumbbell Scott Press
Skip the guesswork: Dumbbell Scott Press leans on independent dumbbell loading for round, durable shoulder caps.
How to do Dumbbell Scott Press
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Scott Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Scott Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Scott Press
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Dumbbell Scott Press — Frequently Asked Questions
How do you do the Dumbbell Scott Press?
Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. Press the dumbbells upward until your arms are fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Scott Press work?
The Dumbbell Scott Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Scott Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Scott Press good for beginners?
Yes. The Dumbbell Scott Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Scott Press?
Try the Resistance Band Seated Shoulder Press, Cable Standing Shoulder External Rotation or the Kettlebell Alternating Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
