Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press is a fantastic exercise that primarily targets your shoulder muscles, while also engaging your triceps, upper back, and core. This compound movement is perfect for individuals looking to build strength, increase muscle mass, and improve upper body stability. To perform the Dumbbell Seated Shoulder Press, you'll need a pair of dumbbells and a sturdy bench. Begin by sitting upright on the bench with your feet planted firmly on the ground. Hold the dumbbells at shoulder height, palms facing forward, and elbows bent at 90 degrees. As you exhale, press the dumbbells overhead while keeping your core engaged and maintaining a straight back. Fully extend your arms but avoid locking your elbows at the top of the movement. Pause for a moment at the top before slowly lowering the weights back to the starting position as you inhale. It's essential to focus on proper form during the Dumbbell Seated Shoulder Press. Avoid using momentum to lift the dumbbells and ensure that your movements are controlled throughout the exercise. Always choose a weight that challenges you but allows you to maintain proper form. Remember to warm up before starting your workout and adjust the weight accordingly. Incorporating the Dumbbell Seated Shoulder Press into your routine, along with other shoulder exercises, will contribute to stronger and more defined shoulders. With consistency and dedication, you'll achieve great results and improve your overall upper body strength.


  • Sit upright on a bench with a dumbbell in each hand, resting on your shoulders.
  • Keep your chest up, core engaged, and feet flat on the ground.
  • Start with your elbows bent and the weights at shoulder level.
  • Press the dumbbells upward, straightening your arms overhead.
  • Keep your wrists aligned with your forearms and your palms facing forward.
  • Pause at the top, ensuring your biceps are close to your ears.
  • Slowly lower the dumbbells back to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that challenges you but allows for proper form and control.
  • Engage your core muscles throughout the exercise to maintain stability.
  • Keep your elbows slightly in front of your shoulders to target the deltoids effectively.
  • Exhale as you press the dumbbells overhead and inhale as you lower them back down.
  • Maintain a neutral spine and avoid arching your lower back during the exercise.
  • Avoid using excessive momentum or bouncing the weights to prevent injury.
  • If you're new to this exercise, start with lighter weights and gradually increase the resistance.
  • To avoid strain on your wrists, make sure they are in a neutral position throughout the movement.
  • Control the descent of the dumbbells to fully engage the shoulder muscles and prevent injury.
  • If you're experiencing pain or discomfort, consult with a fitness professional to ensure proper form and technique.


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