Dumbbell Seated Shoulder Press (parallel grip)

Dumbbell Seated Shoulder Press (parallel grip)

The Dumbbell Seated Shoulder Press (parallel grip) is a fantastic exercise for targeting the muscles in your shoulders, as well as your triceps and upper back. It involves using dumbbells as resistance while seated, with a parallel grip, which means your palms will be facing each other throughout the movement. This exercise specifically targets your deltoids, which are the main muscles responsible for shoulder movement and stability. By performing the Dumbbell Seated Shoulder Press, you can strengthen and tone your shoulders, helping to improve your posture and overall upper body strength. Additionally, this exercise also engages your triceps, located at the back of your upper arms, and your upper back muscles. By including the Dumbbell Seated Shoulder Press in your workout routine, you can work towards achieving well-rounded upper body strength and definition. Remember to start with lighter weights and gradually increase the resistance as you become comfortable with the movement. It's important to maintain proper form throughout the exercise to avoid injury and ensure maximum muscle engagement. Incorporate this exercise into your regular training routine to reap the benefits of stronger, more defined shoulders, and overall upper body strength.


  • Sit on a bench with your back straight and feet flat on the ground.
  • Hold a dumbbell in each hand, palms facing inward and elbows bent at a 90-degree angle.
  • Raise the dumbbells up to shoulder level, keeping your palms facing inward.
  • Press the dumbbells up overhead, fully extending your arms without locking your elbows.
  • Pause at the top for a moment, feeling the contraction in your shoulders.
  • Slowly lower the dumbbells back down to shoulder level, maintaining control.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Start with an appropriate weight that allows you to perform the exercise with proper technique.
  • Focus on controlled movements and avoid using momentum.
  • Breathe out as you push the dumbbells overhead and breathe in as you lower them.
  • Keep your wrists aligned with your shoulders throughout the movement.
  • Avoid locking your elbows at the top of the movement to prevent excessive strain.
  • Make sure your back is supported against a bench or chair for stability.
  • Add variety to your workout routine by alternating between different grip positions.
  • Don't neglect your warm-up and cool-down stretches before and after the exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine