Dumbbell Seated Shoulder Press
Also known as: seated dumbbell shoulder press
Built around independent dumbbell loading, Dumbbell Seated Shoulder Press fits into any delt-focused block and builds overhead strength that holds up.
How to do Dumbbell Seated Shoulder Press
- 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.
Dumbbell Seated Shoulder Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Seated Shoulder Press Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Seated Shoulder Press
Swap Dumbbell Seated Shoulder Press For
Dumbbell Seated Shoulder Press — Frequently Asked Questions
How do you do the Dumbbell Seated Shoulder Press?
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. 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 Seated Shoulder Press work?
The Dumbbell Seated Shoulder 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 Seated Shoulder Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Shoulder Press good for beginners?
Yes. The Dumbbell Seated Shoulder 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 Seated Shoulder Press?
Try the Cable Lateral Raise, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Shoulder Press the same as the seated dumbbell shoulder press?
Yes. The Dumbbell Seated Shoulder Press is also commonly called the seated dumbbell shoulder press. Different gyms and training programs label it differently, but "seated dumbbell shoulder press" refer to this same movement.
