Seated Dumbbell Shoulder Press
How to do it
Starting position
- Sit on a bench with an upright backrest.
- Plant your feet flat on the floor.
- Hold a dumbbell in each hand and raise them to about shoulder height.
- Bend your arms so your palms face forward.
Movement
- Press the dumbbells vertically overhead.
- Press up until your elbows are fully extended.
- Slowly lower them while maintaining tension in your shoulder muscles.
Breathing
Exhale as you press the dumbbells up and inhale as you lower them.
Trainer tips
- Keep your back against the backrest for support
- Press the dumbbells overhead from about shoulder height
- Bring the dumbbells toward each other overhead as you straighten your arms
Cautions
- Lifting the lower back off the backrest and arching back
- Lowering the elbows too low and straining the shoulders
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps |
| Equipment |  Dumbbell Adjustable bench Incline bench |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
9 similar exercises
Representative exercise: Seated Dumbbell Shoulder Press
- Standing Dumbbell Shoulder Press
- Dumbbell Standing Palms In Press
- Dumbbell Standing Behind Back Shoulder Press
- Dumbbell Seated Neutral Grip Shoulder Press
- Dumbbell Alternate Shoulder Press
- Dumbbell Seated Alternate Shoulder Press
- Dumbbell Standing Alternate Overhead Press
- Dumbbell Standing Close Grip Shoulder Press
- Dumbbell Single Leg Standing Shoulder Press
Exercise GuideDo your hips lift off the bench?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell One Arm Shoulder PressHarderStanding Dumbbell Shoulder PressHarderMachine Military Press (Plate Loaded)Similar exerciseBand Shoulder PressSimilar exerciseCable Shoulder PressSimilar exerciseLandmine Single Arm PressSame muscle · different equipmentSmith Standing Military PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.