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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, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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