Seated Dumbbell Shoulder Press
A shoulder press with back support and a free path for each arm — easy to learn, easy on the joints.
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Muscles worked
Target
Also works
- Equipment
- Dumbbells, Bench with back support
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the seated dumbbell shoulder press
- 1Sit on an upright bench with the dumbbells at shoulder height, palms forward.
- 2Brace your back against the pad.
- 3Press the dumbbells up and slightly in until your arms are straight.
- 4Lower until the dumbbells are about level with your ears.
When to pick it: Pick it for shoulder size, especially if barbell pressing feels awkward.
Form cues
- Forearms vertical
- Don’t clank at the top
- Control the bottom
Common mistakes
- Arching hard off the backrest
- Partial reps that stop at the forehead
- Elbows drifting behind the body
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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