Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All shoulders exercisesShoulders · Gym

Seated Dumbbell Shoulder Press

Independent-arm overhead press. Great range of motion.

BeginnerDumbbells + bench3 × 8–12
Seated Dumbbell Shoulder Press demonstration thumbnail — How To: Dumbbell Shoulder Press
ShouldersDumbbells + bench

Seated Dumbbell Shoulder Press

Demo · ScottHermanFitness

Verified Seated Dumbbell Shoulder Press demonstration by ScottHermanFitness. Click to play.

How to do the Seated Dumbbell Shoulder Press

  1. 1Wrists over elbows
  2. 2Press slightly inward
  3. 3Full lockout

Benefits of the Seated Dumbbell Shoulder Press

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains triceps as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services