Seated Dumbbell Shoulder Press
A shoulder press with back support and a free path for each arm — easy to learn, easy on the joints.
Drag to rotate
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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More front delts exercises
All front delts exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.