Upper body · Shoulders

Seated dumbbell shoulder press

How to do the seated dumbbell shoulder press: bench angle, bar path, grip, common mistakes and how it differs from the barbell overhead press.

The seated dumbbell shoulder press is one of the most comfortable ways to train the vertical push. The bench back supports your spine, so your lower back works far less than in a standing overhead press, and each arm follows its own path.

Muscles worked

The deltoids, especially the front and side heads, press the dumbbells overhead. The triceps finish the elbow extension and the upper traps help rotate the shoulder blades.

How to do it

1. Set the back pad almost upright, at about 80–85°.
2. Sit with the dumbbells on your thighs and kick them up to shoulder height.
3. Palms face forward or slightly in, elbows a little in front of your torso.
4. Press up until your arms are almost straight, bringing the dumbbells close without clanking them.
5. Lower under control until the dumbbells are at ear level or slightly below.

Common mistakes

• Arching your back and peeling your lower back off the pad.
• Elbows flared completely to the sides, which stresses the shoulder.
• Short range from too much weight.
• Dropping the dumbbells at the end of the set.

Variations and progression

The barbell overhead press allows more load but demands more stability. The machine press is the simplest option for beginners. A neutral grip (palms facing each other) is usually more comfortable for the shoulders. Work in the 8–12 rep range.

Precautions

It loads the shoulder, elbow and wrist. If it hurts to raise your arms overhead, use a shorter range or switch to the lateral raise.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Dumbbell lateral raise · Arm raise
  • Shoulder
• Cable lateral raise · Arm raise
  • Shoulder
• Front raise · Arm raise
  • Shoulder
• Reverse pec deck · Fly
  • Shoulder
• Machine shoulder press · Vertical push
  • Shoulder
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.