Shoulders · Front delts · Dumbbell
Seated DB Shoulder Press
The seated dumbbell shoulder press is pressing two dumbbells overhead from ear level while sitting on an upright bench. The back support and the free path of the dumbbells make it one of the most popular ways to build the shoulders.
How to
Dumbbell- 1 Sit upright, dumbbells at ear level.
- 2 Press up until arms are nearly straight.
- 3 Lower under control to the start.
Tips
- Set the bench upright or one notch back, and keep the back on it.
- Start with the forearms vertical and the dumbbells at ear level.
- Stop just short of lockout to keep tension on the shoulders.
Common mistakes
- Arching the lower back away from the bench.
- Clanking the dumbbells together overhead.
- Lowering only to the top of the head.
Muscles worked
Main
- Front delts
- Side delts
Also working
- Triceps
- Upper traps
Breathing and bracing
Breathe out as you press, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Strength
- 3–4 sets of 6–8 reps, 2–3 min rest
Setup
- 1 Set the bench upright or one notch back.
- 2 Sit with the dumbbells on the thighs and bring them up to the shoulders one at a time.
- 3 Hold them at ear level, palms forward, forearms vertical.
- 4 Press the back into the pad and plant the feet.
Technique in detail
- Press the dumbbells up and slightly in until the arms are nearly straight.
- Stop just before the dumbbells touch.
- Lower under control to ear level or a little below.
- Keep the lower back against the pad; do not arch to finish reps.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How low should the dumbbells go?
To about ear level, or slightly lower if the shoulders feel good. Much deeper strains the front of the shoulder.
Palms forward or facing in?
Palms forward is standard; a neutral grip with the palms facing in is often easier on the shoulders.
Why is it harder than the machine press?
You control two separate weights. The dumbbells also show a weaker side, which is useful.
Log it in Volu(me)
Add Seated DB Shoulder Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.